American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 5 sets 3 Back Squats @ 75% YELLOW FLAG (AMRAP – Rounds and Reps) 4 Sets: 3:00 AMRAP 50ft Single Arm Overhead Walking Lunge (50/35) Max Rounds 5 Strict Pull Ups 10 Push Ups 10 Abmat Sit Ups -rest 1:00 between sets-Read more

American Fit Co Northwest – CrossFit Clean and Jerk Every 1:00 (8:00) 1 Clean and Jerk @ RPE 7 Record weight used in the workout here. TRIPLE HEADER (Checkmark) Every 1:00 (10:00) 200/175m Row -rest 2:00- Every 1:00 (8:00) 1 Clean and Jerk @ RPE 7 -rest 2:00- Every 1:00 (10:00) 10 Bar Facing Burpees (Scored by completion. Record barbell weight separately.) Row EMOM: Maintain a challenging but sustainable pace; distance should be completed in ~40–45 seconds. Scale meters if athletes cannot finish with consistency. Clean & Jerk EMOM: Performed as a Squat Clean and Jerk . Barbell should be ~65–70% of 1RM to stay within RPE 7. Athletes must be able to hit each lift cleanly without rushing or losing positions. Scale to Power Clean and Jerk if needed. Burpee EMOM: Maintain a challenging but sustainable pace; distance should be completed in ~40–45 seconds. Adjust reps (6-8) or switch...Read more

American Fit Co Northwest – CrossFit TABATA SNOW DAY (Checkmark) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are lunges, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. 8 Rounds Each (:20 on/:10 off) (16:00 total) Lunges Pushups Situps Air SquatsRead more

American Fit Co Northwest – CrossFit Workout Option 1 What is Fitness? (Checkmark) FREEDOM (RX): Every 1:00 (15:00) Minute 1: 30 second Handstand Hold (back to wall) Minute 2: 12 Kettlebell Swings (53/35) Minute 3: 5 Box Jumps (30/24) (Scored by Completion) (KG conv: 22.5/15 KB) INDEPENDENCE Every 1:00 (15:00) Minute 1: 20 sec Handstand Hold Minute 2: 12 Kettlebell Swings (35/26) Minute 3: 5 Box Jumps (24/20) (KG conv: 15/10 KB) LIBERTY Every 1:00 (15:00) Minute 1: 30 sec Plank Hold (elbows) Minute 2: 10 Kettlebell Swings (light) Minute 3: 5 Box Jumps (low) Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace: 2,000m Row 3 Turkish Get Up (each arm 53/35) 1,000m Ski (or 60/50 calorie Air Bike) 50ft Bear Crawl w/controlled low hips 30 Sec Reverse Plank Hold Sorenson Hold Workout Option 3 Mayhem Racing (Time) Warm-up: AMRAP8 1 minute easy cardio (rotate Row...Read more

American Fit Co Northwest – CrossFit WILLIAM WALLACE (Time) Teams of 4 4 Rounds 1000 Row (partners 1 and 2) Max Power Cleans (185/125) :15 Front Rack Hold after every 5th rep (partners 3 and 4) Metcon (Checkmark)Read more