American Fit Co Northwest – CrossFit Veterans Day WOD (CHAD) (AMRAP – Reps) “Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout: 1. Slick...Read More

American Fit Co Northwest – CrossFit Warmup Friday 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Thrusters (red/orange bands) 10/side Tricep Extension 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 0:30/side Active Lunge Hip Opener 3) 10 PVC Pass Throughs Hang Power Clean (EMOM 10: Building to a Heavy 3 )...Read More

American Fit Co Northwest – CrossFit Bench Press (10-9-8-7-6-5-4-3-2-1) Building in weight on each set DAVID HASSELHOFF (Checkmark) AMRAP 20: 400m Run 10 Dumbbell Bench 5 Strict PullupsRead More

American Fit Co Northwest – CrossFit Overhead Squat (5×5) NIFTY FIFTY (Time) 50-calorie bike 50 overhead squats (95/65) 50 alternating DB snatches (50/35)Read More

American Fit Co Northwest – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed...Read More

American Fit Co Northwest – CrossFit CORE VALUES (Time) 3 rounds: 16 alternating front-rack reverse lunges (135/95) Accumulate :15 L-sit hold 16 toes-to-bars Accumulate :15 L-sit hold – Take the bar from the floor.Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 100m Run 0:30 Air Squats 100m Run 0:30 Reverse Lunges 100m Run 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 Squat Mornings PARTNER KELLY (Time) 5 rounds for time with a partner: 400-m run 30...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Jump Rope 0:10 Handstand Hold (on wall) 5 Banded Pass Throughs 1) 10 Banded Pull Aparts (chest height) 2) 10/side Rig Calf Stretch 3) 5/side Banded Around the Worlds ROASTED CHESTNUTS (Time) 21 chest-to-bar pull-ups 63 double-unders 15 chest-to-bar pull-ups 45 double-unders 9 chest-to-bar pull-ups...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap) 7/5 Calorie Bike or Row 10 Eye Level KB Swings 5/leg Box Step Up 1) 10 Cherry Pickers 2) 5/side HIp Flexor to Hamstring Stretch 3) 10 Down Dog / Up Dog FLIP-FLOP (Checkmark) 3 Sets every 8:00 800m Bike/400m Row P1: 10 DB...Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 10 Reps Deadlift 3 Reps High Hang Shrug 3 Reps High Hang Muscle Clean 3 Reps Above Knee Muscle Clean 3 Reps Mid Shin Muscle Clean 5 Reps Front Squats 3 Reps High Hang Squat Cleans 3 Reps Above Knee Squat Cleans 3 Reps Mid Shin...Read More