American Fit Co Northwest – CrossFit Back Squat (5×2 ) LEGGO MY EGGO (Time) 3 Rounds: 800m Run 80 Air SquatsRead more

American Fit Co Northwest – CrossFit MAN OVERBOARD (Time) 30-24-18-12-6 Calorie Row Lateral Burpees Over Rower Dumbbell Snatches (50/35) Metcon (Checkmark) 50 Weighted SitupsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Every 3:00 for 7 Rounds: C2 Bike Max Wattage 10 Rounds: 2 Back Squats 5 Pushups 1 Lap WalkRead more

American Fit Co Northwest – CrossFit Snatch (EMOM 20: To Find a 1RM Snatch) Metcon (Checkmark) Every 3:00 for 5 Rounds: C2 Bike Max WattageRead more

American Fit Co Northwest – CrossFit Workout Option 1 New Year’s Resolution (Time) FREEDOM (RX): 200 Single Unders 100 Air Squats 200 Single Unders 100 Walking Lunge Steps 200 Single Unders (Score is Time) INDEPENDENCE For Time: 150 Single Unders 80 Air Squats 150 Single Unders 80 Walking Lunge Steps 150 Single Unders LIBERTY For Time: 100 Single Unders 60 Air Squats (to box if needed) 100 Single Unders 60 Walking or Reverse Lunge Steps (assisted as needed) 100 Single Unders Workout Option 2 Recovery Workout (Distance) Active Recovery 45 Minute Fartlek Row *Mixed in as you see fit: 6-8 sets of 30 second higher effort bouts. **Zone 2 pace in remaining times. Workout Option 3 Mayhem Racing (Time) Warm-up: 2 minute machine of choice (or run) -Then- 2 Rounds: 10 Walking Lunges 10 Air Squats 10 Ring Rows 5 Inchworm Push-ups 10 Hip Bridges (pause 1 sec at top)...Read more