American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 24 Jumping Jacks 12 Empty Bar Strict Press 6 Kip Swings 12 BW Reverse Lunges Partner Metcon CRUMBLE (Time) [Teams of 3] For Time [35 Minute Cap]: 90-60-30: Toes to Bar Front Rack Reverse Lunges (75/55) After each round… P1/2: 200m Run P3:...Read More

American Fit Co Northwest – CrossFit Warm-up () Hero Wod CONTACT 22 FINALE (Time) 200 meter Run 22 Snatches (95/65 lb) 22 Pull-Ups 22 Medicine Ball Cleans (20/14 lb) 22 Push-Ups 22 Wall Ball Shots (20/14 lb) 22 Deadlifts (95/65 lb) 22 Air Squats 22 KB Overhead Walking Lunges (53/35) 22 Box Jumps (24/20 in)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 DB Bent Rows (Right) :30 DB Bent Rows (Left) :30 Single Arm DB Bench (Right) :30 Single Arm DB Bench (Left) :30 Jumping Lunges Recovery Flow Metcon (No Measure) 3 Rounds: 2:00 Bike 1:00 Single DB Farmer’s Carry 2:00 Bike 1:00 Single...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds: 2:00 Bike 5 Strict Pullups/Ring Rows 0:30 PVC Pass Throughs 0:30 PVC Good Mornings 10 Empty Bar Seated Strict Press TECHNIQUE & BUILD SNATCH with a PVC 5 PVC Snatch Grip Deadlifts [Coach: Shoulders set back, keep PVC close] 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 100m Run 6 Hand Release Pushups 8 Empty Barbell Good Mornings 10 Situp 12 Pausing Glute Bridges Strength Back Squat (6×6 w/ :06 negative) All Sets at 65% of 1RM Metcon Mrs. Joshua (Time) 3 Rounds: 400m Run 30 Ab Mat Situps 10...Read More

American Fit Co Northwest – CrossFit Partner Workout FRUITS OF OUR LABOR (No Measure) Random “Girl WOD”Read More

American Fit Co Northwest – CrossFit NAIL TECH (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 8: (Teams of 3) 1,000/800 Meter Row 2,000/1,600 Meter Bike 800 Meter Run Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups Round 1: Front Squats Round 2: Push Press Round 3: Thrusters* 24 Minutes Straight, No Rest Between...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 10 meters of each: Knuckle Draggers Cradle Stretch Walking Active Samson Alternating Quad Stretch Side to Side Lunge High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD ROPE CLIMBS 0:30 PVC Lat Stretch 5 Rope Pullups 5 Rope Knee Raises 1 Rope...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Spiderman Stretch 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Down Dog (Pedal Feet) 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) SPECIFIC WARM UP MACHINE WARMUP 0:30 Easy Bike 0:30...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Down dog 0:30 Cossack Squats 0:30 Glute Bridges 0:30 Alternating Quad Stretch 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks MOBILITY 1:00 Rig/Rack/Pole Assisted Squat Hold...Read More