American Fitness Co – CrossFit Cookout Season (Time) FOR TIME 1000/850m Row 25 Thrusters (95/65) 50 Pull-Ups 25 Thrusters (95/65) 1000/850m Row Accessory (Checkmark) 3 SETS 10 Strict Pull Ups -rest 1:00-1:30 between sets- -into- 8 SETS Tabata Bent Over Plate RowRead more

American Fitness Co – CrossFit Summer Sunsets (Time) 5 SETS 400m Run 8 Deadlifts (275/185) -Rest 1:00 between Sets- (Score is Time for Slowest Set) Accessory (Checkmark) Accumulate 3:00 minutes: Sandbag Hold ​ Rest as needed. Score is the total clock time at finish. There is a 10:00 time cap. ​ Scaling options: – Odd Object – Double Dumbbell Front Hold or Kettlebell – You can also scale down to accumulating 2 minutes instead of 3. Sandbag Bear Hug Carry Double Dumbbell Front Rack Carry Double Kettlebell Front Rack CarryRead more

American Fitness Co – CrossFit Strict Press + Push Press (Weightlifting Variable Reps & Sets) 5 Sets (Build across sets) Every 2:00 3 Strict Press + 3 Push Press (Score is Weight) JT (Time) 21-15-9 Handstand Pushups Ring Dips PushupsRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 9:00 Running Flow 0:00–2:00 Jump Rope or Run 2:00–4:00 2 Rounds 10m High Knees 10m Butt Kicks 10m High Skips 4:00–6:00 2 Rounds 100m Moderate Run 4 Up Downs 6:00–8:00 2 rounds 50m Faster Build 2 Smooth Burpees 8:00–9:00 Easy Walk + Breathing Reset Workout Prep: 1:00 Run into 4 Burpees Arrowhead Stadium (Time ↓ Shorter is Better) FREEDOM (RX): 1 Mile Run *Every 1:00, including 0:00, perform 4 Burpees (Scored by Time) I NDEPENDENCE (Intermediate): No Change to Workout LIBERTY (Beginner): 800m Run *Every 1:00, including 0:00, perform 4 Up Downs Workout Option 2 Recovery Workout (Checkmark) 4 Rounds At Continuous Zone 2 Effort: 2:00 Easy Jog or Cardio 20 Box Step Ups (20) 100ft Single Dumbbell Farmers Carry (50/35, 50ft per arm) 100ft Sled Push (moderate) 100ft Sled Drag (moderate) *If you have...Read more

American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 100 Double Unders 100/85 Calorie Row 100 Double Unders 100 Bench Press (135/95) 100 Double Unders 100/85 Calorie Row 100 Double UndersRead more