American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Jog 10 Barbell Good Mornings 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg) 5 Ring Rows Build up to Sumo Deadlift weight Sumo Deadlift (5,4,3,2,1) Building across all sets PULL TABS (AMRAP – Reps) AMRAP 8: 3 Deadlifts (315/225) 5 Strict Chest to...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Row 10 Pushups to Down Dog 25 Band Pull Aparts 10 Empty Bar Bench Press Build up to Bench Weight Bench Press (3×2 @ 90%) WORK BENCH (Time) 5 Rounds: 500m Row 15 Bench Press (135/95)Read More

American Fit Co Northwest – CrossFit OVER THE RIVER AND THROUGH THE WOODS (Time) Teams of 3: 3 Mile Run (together) 100 Front Squats (185/135) *Partition as NeededRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Cardio Machine 10 Single Arm Press (each arm) (moderate) 15 Banded Good Mornings 20 Jump Rope Power Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 High Hang Clean 5 Low Hang Cleans 5 Power Cleans (mid shin) Power Clean (3,3,3,3,3,2,2,2,2,2,1,1,1,1,1) EMOM 15:...Read More

American Fit Co Northwest – CrossFit 5-50 (No Measure) With a Partner: 100-90-80-70-60-50-40-30-20-10 Calorie MachineRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1:00 Run (increase pace each set) 15 Goblet Squat 10 Bodyweight Lunges 5 Dumbbell Deadlifts -Then- Warm Up to Front Squat weight. Weight should be around 80-85% Front Squat (5×3) Same weight across all 5 sets SANDY CHEEKS (Time) 3 Rounds: 50′ Double Dumbbell Front Rack...Read More

American Fit Co Northwest – CrossFit Warmup 10 Dumbbell Deadlifts 200m Run :30 Plank Hold 100m Farmer’s Carry (light) 200m Run :15 Handstand Hold on Wall 100m Farmer’s Carry (workout weight) 100m Sled Drag (light) 10 Shoulder Taps 50m Farmer’s Carry (workout weight) 50m Sled Drag (workout weight) 1:00 Handstand Walk Practice WALK THIS WAY...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Cardio Machine 10 Hanging Scap Retractions 5 Kip Swings 10 Ring Rows 5 Inchworms 5 Hand Release Push Ups 5/5 Cossack Squats 10 Air Squat 2 set (at workout pace): 2 pull ups 3 push ups 4 sit ups 5 air squats Barbara (Time) Five...Read More

American Fit Co Northwest – CrossFit Dodge, Duck, Dip, Dive, & Dodge (Calories) Teams of 3 AMRAP 25: 1600m Run (together) 75 Thrusters (95/65) 50 Burpee Box Jump Overs (24″/20″) Max Calorie Bike in Remaining TimeRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Machine(moderate) 10 Hand Release Push Up 10 Hanging Scap Retraction 5 Banded Strict Pull Up -Then- Warm Up to Bench Press weight. Bench Press (5×10 ) HULK SMASH (Time) AMRAP 10: 2-4-6-8-10 Dumbbell Bench Strict Pullups -directly into- 30 Dumbbell Bench 30 Strict PullupsRead More