American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 1:00 Machine 5/5 Spiderman Lunge & Reach 5 Pushup to Down Dog :30 Plank Recovery Flow Metcon (No Measure) EMOM 24: 2:00 – Bike 1:00 – Hang DB Clean and Jerk 2:00 – Run 1:00 – Ab Mat Situps 2:00 – Row Accessory...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1 – Easy Row Min 2 – Handstand Practice Min 3 – 5 Pushups, 10 Sit Ups, :15 Wall Sit Strength Deadlift (5×5) On the 3:00 x 5 Sets: 5 Reps @ 73% Metcon SICK JOKE (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Handstand Pushups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike AMRAP 8: 10 Air Squats 10 Ring Rows 10 Walking Lunge Steps 10 Sit Ups Strength Front Squat (5/3/1/5/3/1) 5 Reps @ 75% 3 Reps @ 78% 1 Rep @ 80% 5 Reps @ 78% 3 Reps @ 80% 1 Rep @ 83%...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1 – Bike/Row/Run/Ski Min 2 – 3 Strict Pullups, 6 Push Ups, 9 Air Squats Min 3 – Band Pull Aparts Metcon Metcon (Time) 5 Rounds: 5-4-3-2-1 Rope Climbs *10 Bench Press (165/105) After each set Accessory Work Metcon (AMRAP – Reps)...Read More

American Fit Co Northwest – CrossFit AFCO TEAM WOD HIDDEN VALLEY (AMRAP – Reps) [TEAMS OF 3] AMRAP 25: Buy-In: 50 Sync Burpees Directly Into.. Max Unbroken Set of Wallballs (each) After Each Set: 10 Toes to Bar 7 Sync Burpees * Switch When Partner Breaks on Wallballs * Score Is Total WallballsRead More

American Fit Co Northwest – CrossFit Partner Metcon THANKSGIVING WITH THE GIRLS (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) “DIANE” 21-15-9 Deadlifts (225/155) HSPUs “ELIZABETH” 21-15-9 Squat Cleans (135/95) Ring Dips “ISABEL” 30 Snatches (135/95) “FRAN” 21-15-9 Thrusters (95/65) Pullups “JACKIE” 1000m Row 50 Thrusters (45/35) 30 Pullups AMRAP in Remaining Time:...Read More

American Fit Co Northwest – CrossFit Metcon (No Measure) GYM IS CLOSED FOR THANKSGIVINGRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Squat to Stand 0:30 Frog Hops 1:00 Easy Row SPECIFIC WARM UP BURPEE PULL-UPS 5 Slow Burpees 10 Scap Retractions 3 Burpees to a Target (the Pull-Up Bar) 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 3 Burpee Pull-Ups...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Slow Air Squats 0:30 Frog Hops 0:30 Laying Front Rack Stretch 0:30 Pigeon Pose (Left Side) 0:30 Pigeon Pose (Right Side) TECHNIQUE & BUILD FRONT SQUATS with an empty...Read More