American Fitness Co – CrossFit Pause Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Pause Deadlifts (pause at mid-shin for 2-3 seconds) @ 60–65% Metcon (Time ↓ Shorter is Better) 4 sets 3:00 AMRAP 25/20/15 Calorie Bike (alternate between C2 and Echo) 50ft Dumbbell Farmer Carry Walking Lunge (50s/35s) Max Burpees Over DBs in the remaining time -rest 2:00 between sets-Read more

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