American Fitness Co – CrossFit Metcon (Checkmark) AMRAP 40: Continuous Zone 2 Effort: 400m Easy Jog 20 Box Step Ups (20) 100ft Single Kettlebell Farmers Carry (53/35, 50ft per arm) 1000m/800m Easy Bike 100ft Sled Push (moderate) 100ft Sled Drag (moderate)Read more

American Fitness Co – CrossFit Gymnastics – Strict Dip/Push Up (Checkmark) Warm-up (All Levels): Complete 2 rounds of: 20 second Ring Support Hold 5 Box Dips, 5 Push Ups, or 5 second Plank Hold *Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches. WORKOUT Level 1: 6-8 minutes working up to max set of Incline Push Ups *Recommended rest would be about 60 seconds between attempts. Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body Level 2: 6-8 minutes working up to max set of Box Dips *Recommended rest would be about 60 seconds between attempts. Spend the first few rounds doing 1-3 Dips to warm up body Level 3: 6-8 minutes working up to an unbroken set of max Strict Ring Dips *Recommended rest would be about 60...Read more

American Fitness Co – CrossFit Tempo Back Squats (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Tempo Back Squats (3-second descent) @ 60–65% TABATA THAT (AMRAP – Reps) Tabata Air Squats Tabata Pullups Tabata Lunges Tabata Ring Rows – Each Tabata is 8 rounds of :20 of work and :10 of rest.Read more

American Fitness Co – CrossFit Power Clean and Jerk Every 1:30 x 6 sets 2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6 HERKY JERKY (10 Rounds for time ↓ shorter is better) Every 3:00 x 10 Rounds: 10 Dumbbell Push Jerks (50/35) 200m RunRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 0:00–2:00 Easy Jog 2:00–4:00 2 Rounds 10 Air Squats 8 Reverse Lunges 8 Single Arm Dumbbell Strict Press (each) 4:00–8:00 2 Rounds 6 Dumbbell Push Press (light) 50ft Farmer Carry (light) 10 Walking Lunge Steps Workout Prep: 1 Round @ 60–70% 100m Run 10 Walking Lunges 4 Push Press 50ft Carry The Guarantee Fairy (AMRAP – Rounds and Reps) FREEDOM (RX): ON A 20:00 RUNNING CLOCK 800m Run Then AMRAP in Remaining Time 20 Walking Lunges 10 Dumbbell Push Press (50s/35s) 100ft Dumbbell Farmer Carry (50s/35s) (Scored by Rounds + Reps) (KG conv: 22.5/15) INDEPENDENCE (Intermediate): ON A 20:00 RUNNING CLOCK 800m Run Then AMRAP in Remaining Time 20 Walking Lunges 10 Dumbbell Push Press (35s/25s) 100ft Dumbbell Farmer Carry (35s/25s) (KG conv: 15/10) LIBERTY (Beginner): ON A 20:00 RUNNING CLOCK 600m Run...Read more