American Fit Co Northwest – CrossFit Warmup 8minutes moving through: 8 CalorieRow(moderate) 10 Hanging Scap Retractions 8 Calorie Bike 10 Lateral Box Step Up (each side) 5 Up Downs 5 Low Box Jumps 5 Ring Rows 4 Burpees 4 Medium Box Jumps 4 Jumping Pullups 3 Burpee Box Jumps 3 Strict Pullups Over The Top...Read More

American Fit Co Northwest – CrossFit Warmup MERRY-GO-ROUND (Time) 10 Rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wallballs (20/14) Metcon (No Measure) 4 Sets: 5 Seated DBStrict Press 7 Incline DB Bench Press Max DB Flat BenchRead More

American Fit Co Northwest – CrossFit Partner Workout JOURNEY UNDER THE SEA (Time) Teams of 3: 5000m Row 150 Toes to Bar 150 Wallballs 150 Burpees *Split Reps as Needed *One Person Rowing, Other 2 on MovementRead More

American Fit Co Northwest – CrossFit Warmup Every 2:00 x 4 Rounds: :45 Machine R1 – :45 Spiderman and Lunge| R2 – :45 Pushup to Down Dog R3 – :45 Cossack Squats R4 – :45 Jump Squats PVC WARMUP (STANCE,GRIP,POSITION) 10 Pass Throughs 10 Good Mornings 5 Down and Up (SPEED THRU MIDDLE) 5 Elbows...Read More

American Fit Co Northwest – CrossFit Recovery Flow AMRAP 30: 20 Lunge Steps (50/35) 10 Calorie Machine 20 DB Snatches (50/35) 10 Calorie Machine 20 Ring Rows 10 Calorie Machine 20 Crossovers 10 Calorie MachineRead More

American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight.) Habanero (No Measure) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpee Over BarRead More

American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the more difficult] minute 3: Max Unbroken Pushups Jalapeno (Time) 40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault...Read More

American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict Pullups 10 Double DB Bent Over Row Max Bent Over Barbell Row – Underhand Grip -rest 2:00 between sets-Read More

American Fit Co Northwest – CrossFit Strength Bench Press (Build to a Heavy set of 5) Partner Metcon Alcatraz (AMRAP – Rounds and Reps) AMRAP 20: (with a partner) 800 Meter Row 80 AbMat Sit-ups 500 Meter Row 50 Push-ups 300 Meter Row 30 Toes to Bar *split reps as neededRead More

American Fit Co Northwest – CrossFit Warmup Line Drills Jump Rope Warm Up DB Snatch/Lunge Review 3 DB Deadlifts 3/3 DB Lunges (DB at side) 3 DB High Pulls 3/3 DB Lunges (DB in Front Rack) 3 DB Push Press 3/3 DB Lunge (DB Overhead) 3 sets (Building in Weight) 5 Dumbbell Snatch (one arm)...Read More