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

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Back Squat Every 2:00 × 4 sets 3 Back Squats @65% Ball Out (Time) RX: 27-21-15-9 Wall Balls (20/14) Calorie Row *Women’s Calories: 22-16-12-8 (Scored by Time)Read more

American Fit Co Northwest – CrossFit Gymnastics Open Prep (Ring Muscle Ups) (Checkmark) Level 1: EMOM x10: Odd: :45 Bike Even: 4-6 Ring Muscle Up Transitions Level 2: EMOM x10: Odd: :45 Bike Even: 1-2 Strict Ring Muscle Ups PB&J (2 Rounds for time) RX: AMARP 6: 15 Toes to Bar 12 Chest to Bar 9 Burpee to Bar -rest 3:00 between sets- AMARP 6: 15 Toes to Bar 12 Chest to Bar 9 Burpee to BarRead more

American Fit Co Northwest – CrossFit Squat Clean + Push Jerk (Weightlifting Variable Reps & Sets) Squat Clean and Jerk Every 1:00 (10:00) 1 Squat Clean + Push Jerk @ RPE 6 Sprinkles on my Cupcake (AMRAP – Reps) RX: 7:00 AMRAP 50/40 Calorie Air Bike Max Clean and Jerks (135/95) (Scored by Reps)Read more

American Fit Co Northwest – CrossFit Workout Option 1 Home of the 49ers (Time) FREEDOM (RX): 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) INDEPENDENCE 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) LIBERTY 3 rounds 75 Single Unders 25 Sit Ups Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 2,000m Row 100m Sled Drag (moderate load, dig through heels) 1,000m Ski (or 60/50 calorie Air Bike) 50m Farmers Carry (2×70/53) Alternative options for the Sled Drag if sleds are not available: 100m Sandbag Carry or 50 ft double dumbbell walking lunges Workout Option 3 Mayhem Racing (AMRAP – Rounds and Reps) Warm-up: AMRAP6 1:00 Easy Cardio (jog, bike, row, or ski) 10 Alternating Lunges 10 Banded Good Mornings 8 Lateral Step-Overs over sandbag – use high knees 10 Plank Shoulder Taps Then – Sled Warm-up: Build gradually and focus on...Read more