American Fit Co Northwest – CrossFit FRANCES (Time) 4 Rounds: 15/12 Calorie Row 12 Thrusters (95/65) 9 Chest to Bar Pullups Rest 2:00 Metcon (Checkmark) EMOM 9: 1 – 3 (:03 Up :03 Top :03 Down) Pullups 2 – 3 (:03 Down :03 Bottom :03 Up) Goblet Squat 3 – :20 Sandbag HoldRead more

American Fit Co Northwest – CrossFit Workout Option 1 Tempe Town Lake (Time) FREEDOM (RX) 3 rounds 500/450m Row 50ft Handstand Walk (Or 4 Wall Walks) 25 GHDs (or 25 V-Ups) (Score is Time) INDEPENDENCE 3 rounds 500/450m Row 25ft Handstand Walk (or 10 Handstand Shoulder Taps) 20 GHDs + 6in Riser (or 25 V-Ups) (Score is Time) LIBERTY 3 rounds 300/250m Row 50ft Bear Crawl 25 Sit Ups (Score is Time) TARGET TIMES: Top Performers: sub 12:00 Most Athletes: 14:00-16:00 (Time Cap: 18:00) Workout Option 2 Recovery Workout (Checkmark) Active Recovery 45 minute AMRAP at a steady pace: 800m Run 3 Turkish Get Up (per arm, 53/35) 1,600m Bike Erg 30 Sec GHD Hollow Hold. Alternative options for the run: 1,000/800m Row or Ski Alternative option for the Bike Erg: 50/40 calorie Air Bike Workout Option 3 Mayhem Racing (Time) Warm-up: 1:00 easy Run, Row, or Ski 10 Air...Read more

American Fit Co Northwest – CrossFit CENTENARIAN (Time) With a Partner: 100/80/60 Calorie Bike 100 Dumbbell Deadlifts (50/35) 100 Dumbbell Bench Press 100/80/60 Calorie Bike 200′ Dumbbell Lunge 100 Hang Dumbbell Power Cleans 100/80/60 Calorie BikeRead more

American Fit Co Northwest – CrossFit Squat Clean (EMOM 20: Building to Heavy Single) MORPHEUS (AMRAP – Reps) AMRAP 7: 3 Squat Cleans (155/105) 5 Burpess PullupsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) With a Partner: 100/80 Calorie Bike 100 Kettlebell Deadlifts 100 Dumbbell Bench Press 100/80 Calorie Bike 200′ Lunge 100 Hang Dumbbell Power Cleans 100/80 Calorie BikeRead more