American Fit Co Northwest – CrossFit Back Squat Every 2:00 x 4 sets 3 Back Squats @70% Alpine Skiing (AMRAP – Reps) 12:00 AMRAP 10-20-30-40-50… Air Squats 5-10-15-20-25… Single Arm Devil Press (50/35) (Scored by Total Reps)Read more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 2 Rounds 1:00 Machine 10 Walking Lunge Steps 10 Banded Clam Shells 6 Alternating Dumbbell Hang Clean and Jerk (light) Workout Prep: 2 sets 5 Wall Balls 4 Alternating DB Clean & Jerks (light, build in weight) -rest :45- Banana Split (Time) FREEDOM (RX): 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (Scored by Time) (KG conv: 9/6 WB, 22.5/15 DB) INDEPENDENCE (Intermediate): 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6 WB, 15/10 DB) LIBERTY (Beginner): 25 Wall Ball Thrusters (light) 25 Alternating Hang Dumbbell Clean and Jerk (light) 25 Wall Ball Thrusters (light) Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 2000m Row 100m Reverse Sled Drag (moderate load, dig through...Read more

American Fit Co Northwest – CrossFit The Cherry on my Sundae (Time) RX: Teams of 2 Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 75 Strict Pull Ups Partner 2: 600/500m Row Partner 1: 36/30/24 Calorie Bike 150 Push Up Partner 1: 600/500m Row Partner 2: 36/30/24 Calorie Bike 300 Air Squat Partner 2: 600/500m Row Partner 1: 36/30/24 Calorie Bike (Scored by Time) Metcon (Checkmark) EMOM 9: 1: Max Sandbag Cleans (teams 2: 30 second Plank Hold 3: WalkRead more

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Deadlifts @65% CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click hereRead more

American Fit Co Northwest – CrossFit Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets 3 Shoulder Press @60% Red Roses (Checkmark) RX: EMOM 24: Minute 1: 8x50ft Shuttle Run Minute 2: 10 Bench Press Minute 3: 12/10 Calorie Bike Minute 4: 7 Handstad Pushups (Scored by Completion)Read more