American Fit Co Northwest – CrossFit BELTERRA (Time) 5 Rounds: 25/20/15 Calorie Bike 20 Toes to Bar 20 Kettlebell Swings (53/35)Read more

American Fit Co Northwest – CrossFit Workout Option 1 Scrooge McDuck (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/26) 50ft Walking Lunge (KG conv: KB 16/12) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout Option 2 Recovery Workout (Checkmark) Recovery Workout 45 minutes at a steady pace: 800m Run (or 1000m Row or Ski) 30 Sec Wall Facing Plate Step Up 1,600m Bike Erg or 120/100 calorie Air Bike 30 Sec Side Plank (each side) Handstand Plate Up Downs Scaled options: Box Handstand Plate Up Downs The scaled option in this video. Plank Plate Up/Down: hold a plank on hands with a plate on the floor between your hands. Walk your hands onto the plate, then back down. Workout Option 3 Mayhem Racing (6 Rounds for time) Warm-up: 3...Read more

American Fit Co Northwest – CrossFit Power Clean (EMOM 12: 1 Hang Power Clean + 1 Power Clean) TIN SLINGERS (AMRAP – Reps) 12 Minute AMRAP, With a partner: 100/80 Calorie Echo Bike Into, 20 Reps Clean and Jerk (135/85 lb) 20 Reps Clean and Jerk (155/105 lb) 20 Reps Clean and Jerk (185/125 lb) Max Reps Clean and Jerk (225/145 lb) *Tiebreak = Echo Bike Time Must be MM or FF teams One person working at a time Change your own weightsRead more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) Deadlift 5-5-3-3-1-1-1 *build to heavy 3 Rounds 7 KB Deadlifts 14 DB Shoulder Press 21 Situps 28 Calorie MachineRead more

American Fit Co Northwest – CrossFit Deadlift (5-5-3-3-1-1-1 *start at 75% and build) DEAD BARS (Time) 3 Rounds 7 Deadlifts (275/185) 14 Handstand Push Ups 21 Toes to BarRead more