American Fit Co Northwest – CrossFit Power Clean and Jerk (Every 1:30 x 6 Sets: 1-2: 3 Power Clean and Jerks 3-4: 2 Power Clean and Jerks 5-6: 1 Power Clean and Jerks) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read more

American Fit Co Northwest – CrossFit PRESS RELEASE (Time) 400m Run 50 Dumbbell Bench Press (50/35) 400m Run 50 Ring Pushups 400m Run 50 Hand Release Pushups 400m Run Metcon (Checkmark) Every 2:00 x 4 Sets: 10 Single Arm DB RowsRead more

American Fit Co Northwest – CrossFit Workout Option 1 Lord of Lords (Time) FREEDOM (RX): 5 Rounds 20/16 Calorie Ski (or Row) 10 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (Score is time) (KG conv: 22.5/15) INDEPENDENCE 5 Rounds 16/13 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side) (KG conv: 15/10) LIBERTY 5 Rounds 12/10 Calorie Ski (or Row) 10 Single Arm Push Press (light) (each side) Workout Option 2 Recovery Workout (Checkmark) Active Recovery 45 Minutes at a Zone 2 Pace: 2,000m Row 25ft Handstand Walk OR 25 Sec Wall Facing Handstand Hold 30 Sec Hollow Hold 1000m Ski (or 60/48 calorie Air Bike) 25ft Handstand Walk OR 25 Sec Wall Facing Handstand Hold 30 second Sorenson Hold Sorenson Hold Workout Option 3 Mayhem Racing (Time) Warm-up: 2 rounds: 1 minute Row, Ski, or Run 10 Lunges 10 Air Squats 5...Read more

American Fit Co Northwest – CrossFit PICK YOUR POSION (Checkmark) 6 Rounds (each) Partner 1: Max Calorie Air Bike Partner 2: 15 Toes to Bar 10 x50ft Shuttle Run) -switch when the shuttle runs are completed-Read more

American Fit Co Northwest – CrossFit Metcon (Checkmark) Every 1:30 x 7 Rounds 1 Deadlift 1 Hang Power Clean JAILHOUSE (AMRAP – Rounds and Reps) AMRAP 10: 1 Bar Muscle Up 1 Power Clean (185/125) 10/7/5 Calorie Bike *add one muscle up and one power clean each roundRead more