American Fit Co Northwest – CrossFit Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1: False Grip Ring Pull Ups or False Grip Ring Rows: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. + 12min EMOM: Min 1: 8 Single Arm DB Row/per arm Min 2: Max Chin Over Bar Hold (30 sec cap) Min 3: 10-12 Hanging Scap Pullups Min 4: Rest minute Level 2: EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder + 12min EMOM: Min 1: 2-3 Ring Muscle Up Transitions Min 2: Rest minute Min 3: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers Min 4: Rest minute Level 3: EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to...Read more

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 3 sets 5 Deadlifts @60% Clam Chowder (Time) RX 3 Rounds 30 Wall Balls (20/14) 20 Pull Ups 10 Power Clean (135/95)Read more

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) BACK SQUAT Every 2:00 × 3 sets 5 Back Squats @60% Minestrone (3 Rounds for time) FREEDOM (RX) 30/ 25/20 cal Bike 25 Burpees 30/ 25/20 cal Bike -at 8:00- 30/ 25/20 cal Bike 20 Burpee to Bar (6in) 30/ 25/20 cal Bike -at 16:00- 30/ 25/20 cal Bike 15 Burpee Box Jump Over (24/20) 30/ 25/20 cal Bike (Score is Time for each set)Read more

American Fit Co Northwest – CrossFit Power Clean and Jerk (Weightlifting Variable Reps & Sets) Power Clean and Push Jerk Every 1:00 (8:00) 1 Power Clean + Push Jerk @ RPE 5-6 Chicken Noodle Soup (Time) RX: 21-18-15-12-9-6 Dumbbell Push Press (50s/35s) 63-54-45-36-27-18 Double UndersRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 30-sec Easy Jump Rope 10 Air Squats 5 Hand Release Push Ups 4 Step Up and Overs Workout Prep: 1 Round 10 Double Unders 2 Burpee Box Get Overs (easy pace) Curling (Time) FREEDOM (RX): 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) INDEPENDENCE (Intermediate): 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) LIBERTY (Beginner): 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20) Workout Option 2 Recovery Workout (Checkmark) 45 Minute Cardio of choice (Run, Row, Bike, or Ski) *Mixed in as you see fit: 6-8 x 30 second higher effort bouts. **Zone 2 pace in remaining times. Fartlek Row Workout Option 3 Mayhem Racing (5 Rounds for reps) Warm-up: AMRAP6 1 minute easy cardio (row, jog, bike, or ski) 10 Air...Read more