American Fit Co Northwest – CrossFit Workout Option 1 The Seagulls (Time) Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you break, put the kettlebell down and perform 10 Burpee to Bar (6in)* (KG conv: 24/16) Independence For Time: 150 Kettlebell Swings (35/26) * Every time you break, put the kettlebell down and perform 8 Burpee to Bar (6in) (KG conv: 16/12) Liberty For Time: 100 Russian Kettlebell Swings (light) * Every time you break, put the kettlebell down and perform 6 Up Downs Target Time: 6:00-8:00 Time Cap: 15:00 Workout Option 2 Recovery Workout (Checkmark) Recovery Workout 45 Minute AMRAP (at steady pace) 800m Run (or 1000m Row) 3 Turkish Get Ups (per arm, 53/35) 1,600m Bike Erg or 50/40 calorie Air Bike :45 Front Leaning Rest on Rings Front Leaning Rest on Rings Workout Option 3 Mayhem Racing (6 Rounds for time) Warm-up: Hinshaw warm-up into...Read more

American Fit Co Northwest – CrossFit SUFFERING FROM SUCCESS (Checkmark) 21-15-9 Push Press (95/65) Echo Bike Calories 21-15-9 Front Squats (95/65) Echo Bike Calories – Females perform 15-12-9 calories. C2 Bike calorie are 27/21-21/15-15/9 – Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 600m Travel 100 Line Hops 20 Ring Rows 400m Travel 75 Line Hops 15 Ring Rows 200m Travel 50 Line Hops 10 Ring Rows 7×3 Strict PullupsRead more

American Fit Co Northwest – CrossFit Strict Pull ups (5×3 Weighted Pullups) STRICTLY BUSINESS (Time) 600m Run 100 Double Unders 15 Strict Pullups 400m Run 75 Double Unders 12 Strict Pullups 200m Run 50 Double Unders 9 Strict PullupsRead more

American Fit Co Northwest – CrossFit OLYMPIC BELL (Checkmark) AMRAP 20: 500m Row 25′ Dumbbell Front Rack Lunge (Right) 25′ Dumbbell Front Rack Lunge (Left) 15 Dumbbell Bench Metcon (Checkmark) EMOM 12: 1- 10 Pushups 2- 10 DB Rolls 3- 20 Banded Tri ExtensionsRead more