American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Back Squats @80–82% Cime de la Bonette (5 Rounds for time) 5 Sets: 20/16/12 Calorie Bike 50ft Dumbbell Front Rack Lunges (50s/35s) -rest 1:30 between sets-Read more

American Fit Co Northwest – CrossFit Workout Option 1 Ladder Crew (Time) FREEDOM (RX): 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) (Scored by Time) INDEPENDENCE 3 rounds 25/20 Calorie Air Bike (or 1000/850m Bike Erg) 10 Strict Weighted Chin Ups (25/15) (KG conv: SWCU 10/7) LIBERTY 3 rounds 15/12 Calorie Air Bike (or 750/675m Bike Erg) 10 Jumping Chin Ups Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 2,000m Row :45 Side Plank(each side) 1,000m Ski :45 Bear Hug Sandbag Carry (150/100l) (OR Farmers Carry (2×70/53)) If Ski ergs are not available, sub 60/50 calorie Air Bike or 800m Run. Workout Option 3 Mayhem Racing (Time) Warm-up: AMRAP8 1 minute cardio (run, ski, row, or bike) 10 Air Squats 10 Alternating Forward Lunges 10 Banded Pull-Aparts 10 Glute Bridges 5 Inchworm Push-ups 10...Read more

American Fit Co Northwest – CrossFit First on Scene (Time) Teams of 2 250 Wall Balls (20/14) 200/150 Calorie Row 100 Box Jumps (24/20) 50 Dumbbell Thrusters (50s/35s) (Scored by Time)Read more

American Fit Co Northwest – CrossFit CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Gymnastics Prep (Toes to Bar) (Checkmark) EMOM x10: Odd: Consistent Set of Toes to Bar Even: 30 Second Ski or Row @ moderate effortRead more

American Fit Co Northwest – CrossFit Shoulder Press Every 2:00 × 5 sets 3 Shoulder Press @ 70% Devil Dogs (Time) Teams of 2 (1:1) 50/40-40/32-30/24-20/16-10/8 Calorie Air Bike* *60/50-48/40-36/30-24/20-12/10 C2 Calories (Scored by Total Time) Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.Read more