American Fit Co Northwest – CrossFit FRANKLIN (2 Rounds for time) At 0:00 25/20 Calorie Bike 25 Hang Power Snatches (75/55) 25/20 Calorie Bike 25 Pullups Rest Until 10:00 and Repeat Metcon (Checkmark) 4 Sets: 10 Seal Rows 12 Seated Dumbbell CurlsRead more

American Fit Co Northwest – CrossFit Workout Option 1 Save the Neck for Me, Clark! (5 Rounds for reps) FREEDOM (RX): 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) (Score is total reps per round) INDEPENDENCE: 5 sets 1:00 Max Burpees or Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) (Score is total reps per round) LIBERTY : 5 sets 1:00 Max Burpees or Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max Crunches 1:00 Rest (KG conv 9/6) (Score is total reps per round) Workout Option 2 Recovery Workout (Checkmark) Active Recovery 45 minutes at a steady pace: 800m Run (or 1000m Row) :30 Side Plank Rotations (each side) 1,600m Bike Erg (or 50/40 calorie Air Bike) 15 GHD Hip Extensions (or Supermans)...Read more

American Fit Co Northwest – CrossFit 12 DAYS OF “DUMBBELLS” (Checkmark) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD Situps Day 7 – HSPUs or Hand Release Pushups Day 8 – Dumbbell Deadlifts (50/35) Day 9 – Dumbbell Power Cleans (50/35) Day 10 – Dumbbell Front Squats (50/35) Day 11 – Dumbbell Push Jerks (50/35) Day 12 – Burpee Muscle Ups or Burpee Pullups *Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) EMOM 20: 1: 15 Wallballs 2: 100′ DB Front Rack Carry 3: Calorie Bike 4: Shuttle Run 5: Calorie Row 4 Sets: 6 Ring Row 12 Banded Lat Pull Down 25 DB CurlsRead more

American Fit Co Northwest – CrossFit Deadlift (4×10 ) DOUBLE DEAD (Time) 10 Rounds: 3 Deadlifts (255/165) 30 Double UndersRead more