American Fit Co Northwest – CrossFit Warmup 6:00 Cap: 400m Run 3 Rounds: 5 Dive Bomb Push Ups 10 Scap Push Ups 15 second Handstand Hold 1) 5/side Thread the Needle + Thoracic Twist 2) 10/side Banded Overhead Press 3) 10 Banded Pass Throughs 010201 (Time) 21 DB thrusters (50/35 lb) 400-m run 18 DB...Read More

American Fit Co Northwest – CrossFit Power Clean (10:00 to Build to a Heavy 2) HOOFIN’ IT (AMRAP – Reps) AMRAP 12: 1, 2, 3, 4…. Wall Walks Power Cleans (185/125)Read More

American Fit Co Northwest – CrossFit QUARTERING ACT (AMRAP – Rounds and Reps) AMRAP 20: 100 Calorie Row 75 Ab Mat Situps 50 PullupsRead More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 100m Jog 10 KB Swings 5/side Single KB Front Rack Squats 5 Inchworms + Push Up Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press (behind the neck) Hang Power Snatch Power Snatch RUNNIN’ DOWN A DREAM (Time) 3...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jumping Rope 10 Dive Bomb Push Ups 10/side Cossack Squats 1) 10 Banded High Lows 2) 5/side Lunge + Elbow to ground 3) 0:30/side Box Hip Opener 4) 10 Box Pass Throughs Front Squat (5-5-5-5-10) Increase load on each set Build to 10 Rep Max...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 100m Row / 250m Bike 5 Extended Inchworms 10 Kip Swings 20 Double Unders / 40 Singles 1) 5/side Lunge + Torso Twist 2) 10/side Hamstring Sweep 3) 10/side Pedaling Calf Stretch Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (No Measure) 3 sets: 800/1,000-m row –...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP : 15 Jumping Jacks 10 sec Box Support 5 Hollow Body Rocks 10 sec Superman Hold Tabata Box “Shoot Through” Game HIGHWAY TO “L” (AMRAP – Reps) EMOM 21: Min. 1 | 15/10-calorie Echo bike Min. 2 | :20 L-sit hold Min. 3 | max reps...Read More

American Fit Co Northwest – CrossFit Warmup 4 Rounds (Cap 5 mins) 100m Jog 10 Banded Strict Press 10 PVC Pass Through 1) 10 Wall Pass Throughs (hold 3s) 2) 10/arm Tricep Extension 3) 10 Jefferson Curls THE DEVIL WEARS PRADA (Time) For time: 21-15-9 DB devils presses (35/20 lb) – Perform 10 x 50-ft...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jumping Rope 10 Banded Strict Press 10 Banded Front Squat 1) 5/side Lunge + Elbow to ground 2) 5 Barbell Push Press 3) Barbell Quad Smash, 0:30/side 4) 5 Barbell Push Jerk GOBLET OF FIRE (AMRAP – Reps) 5 sets: On a 1:30 clock: 30...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 10 Squat Jacks 10 Kip Swings 5 Walking Lunge Steps 5 Straight Leg Sit Ups 1) 5/side Lunge + Reach + Hamstring Stretch 2) 10 Banded High Lows 3) 5/side Curtsey Squat 4) 5/side Cossack Squat DOUBLEMINT TWINS (AMRAP – Rounds and Reps) AMRAP 20 with...Read More