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

American Fit Co Northwest – CrossFit Foam Fingers and Face Paint (Time) Teams of 2 2000m/ 1600m Fan Bike/Bike Erg (Split) 30 Wall Walks (Split) 4000m/ 3200m Fan Bike/Bike Erg (Split) 100 Single Dumbbell Box Step Up (alt. each rep) 2000m/ 1600m Fan Bike/Bike Erg (Split)Read more

American Fit Co Northwest – CrossFit Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. RX: Open 20.5 For time, partitioned any way: 40 Ring Muscle Ups 80 Calorie Row 120 Wall Balls (20/14) Time cap: 20 minutes (Scored by Time. If capped, note reps completed at 20 minutes) Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf SCALED: For time, partitioned any way: 40 Burpee Pull Ups 80 Calorie Row 120 Wall Balls (14/10)Read more

American Fit Co Northwest – CrossFit SLOW AND STEADY (Checkmark) 45 Minutes at Zone 2 Pace 2,000m Bike or 800m Run :45 Side Plank(each side) 1,000m Row or Ski 100′ Bear Hug Sandbag Carry (100/70) (OR Farmers Carry (2×50/35))Read more

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets 2 Deadlifts @80–82% Blast Off (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Push Ups Toes to BarRead more