American Fit Co Northwest – CrossFit CARL FREDRICKSON (AMRAP – Reps) EMOM 15: 1- Max Bar Muscle Ups 2- Max Dumbbell Snatches 3- Rest 6 sets: Max Strict Pullups (Regular, Wide, Narrow, Chin Up, Mixed R, Mixed L) Max Dip After each setRead more

American Fit Co Northwest – CrossFit Push Jerk (EMOM 6: 4 Push Jerks) ALL WHEEL DRIVE (Time) 4 Rounds: 16/13/10 Calorie Bike 16 Box Jumps (24″/20″) 16 Shoulder to Overhead (95/65)Read more

American Fit Co Northwest – Long Haulers Metcon (Checkmark) 4 Rounds: 16/13 Calorie Bike 16 Box Step ups 16 DB Shoulder to Overhead 3-3-2-2-1-1-1 Bench PressRead more

American Fit Co Northwest – CrossFit Bench Press (3-2-2-1-1-1 *Build to Heavy) GAS BUBBLE (Time) 30 Burpees 600m Row 30 BurpeesRead more

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