American Fit Co Northwest – CrossFit Bench Press (Every 2:00 × 5 4 Shoulder Press @ 70%) CALORIE IN, CALORIE OUT (Time) 3 Sets: 21/18 Calorie Bike 21/18 Calorie Row 42 Double Unders 15/12 Calorie Bike 15/12 Calorie Row 30 Double Unders 9/7 Calorie Bike 9/7 Calorie Row 18 Double Unders -rest 2:00 between sets-Read more

American Fit Co Northwest – CrossFit Weighted Pullups (5×3 *as heavy as possible) HADRIAN’S WALL (AMRAP – Rounds and Reps) AMRAP 15: 12 Chest to Bar Pullups 2 Wall Walks 12 Hang Power Snatches (75/55) 2 Wall WalksRead more

American Fit Co Northwest – CrossFit Deadlift (Every 2:00 × 5 4 Deadlifts) RAT RACE (Time) As few sets as possible to finish (max 8 sets) AMRAP 2:00 75 Lateral Burpee Over Bar 100/80 Calorie Row -rest 1:00 between sets-Read more

American Fit Co Northwest – CrossFit HAMSTER WHEEL (Time) 25x50ft Shuttle Runs 50 Wall Balls (20/14) 50 Toes to Bar 50 Wall Balls (20/14) 25x50ft Shuttle RunsRead more

American Fit Co Northwest – CrossFit Workout Option 1 The Andy Griffith Show (Time) FREEDOM (RX): 4 rounds 60 Double Unders 10 Burpee Box Get Overs (30/24) INDEPENDENCE 4 rounds 50 Double Unders 10 Burpee Box Get Overs (24/20) LIBERTY 4 rounds 60 Single Unders 8 Up Downs + Box Step Ups (24/20) Workout Option 2 Recovery Workout (Checkmark) Active Recovery 45 Minutes at a Zone 2 Pace: 2,000m Row 50ft Single Arm Overhead Carry (per arm, 50/35) 1,000m Ski 30 Sec GHD Hollow Hold or Superman Hold 30 Sec Sorenson Hold Sorenson Hold Workout Option 3 Mayhem Racing (5 Rounds for calories) Warm-up: AMRAP8 1 minute cardio of choice 10 Alternating Lunges 10 Banded Good Mornings 10 Glute Bridges (pause at top) 10 Plank Shoulder Taps 10 DB Deadlifts (light, focus on hinge and control) Strength/Accessory: 3 Rounds: 10 Tempo Double Dumbbell RDLs (3 seconds down) 20 Farmer Carry...Read more