American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap): 10 KB Goblet Mornings 5/side Single Arm Russian Swings 3/side Single Arm Shoulder Press 20 Single Unders 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Empty Barbell Deadlifts Strict Press (7×1 Building (on the 2:00)) JUMPING JOEY’S...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig LIMITED LIABILITY PARTNER “SHIPS” (AMRAP – Reps) AMRAP 30: 250m...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 2:00 Moderate Bike or Row 10 Prayer Squats (3s hold) 15 Jumping Jacks 5/side Squat + Thoracic Twist 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 (5×3 Building (every 2:00))...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5/5 Box Step Ups 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Front Squats 10/side Tricep Extension 10 Banded Thrusters (red/orange bands) 5/side Squat + Thoracic Twist 0:30/side Active Lunge Hip Opener 10 PVC Pass Throughs WALK THE PLANK (AMRAP – Rounds and Reps) AMRAP 15: 10 Thrusters (95/65) 1:00 Plank...Read More

American Fit Co Northwest – CrossFit GIRLS JUST WANNA HAVE FUN (Time) 2 Rounds: (Teams of 3) “Karen” a.k.a 150 Wall Balls (20/14) (10’/9’) 30 Bar Muscle Ups (OR 60 Burpee Pull Ups) “Grace” aka 30 Clean and Jerks (135/95)Read More

American Fit Co Northwest – CrossFit Ring Dips (4x Max Effort) Heart & Swole (Time) For Time: 2000 Meter Run 50 Bench Press (185/125) Partition As NeededRead More

American Fit Co Northwest – CrossFit YO-YO DIET (No Measure) Accumulate 200/160 Calories on any Machine Metcon (No Measure) 4 sets: 6 Back Squats 12 Lunge Steps (each side) 25 Jumping SquatsRead More

American Fit Co Northwest – CrossFit Warmup 1:00 Bike 5/5 Spiderman Lunge and Reach :30 Straight Arm Plank Hold 1:00 Bike 10 Scap Pullups 5 Pushups to Down Dog 1:00 Bike 5 Kip Swings 1 Lap Front Rack Carry BUILD UP 3-4 Sets: (Building in Weight) :15 second Bike 3 Toes to Bar 90′ Carry...Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20 Second Down Dog to Push-Ups 20 Second Active Samson 20 Second Active Spiderman 20 Second Single Unders HANDSTAND PUSH-UPS 15 Second Handstand Hold Cue athletes to press through the floor...Read More