American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 500m Bike Erg 10-8-6-4-2 Air Squat 5-4-3-2-1 Burpee Clean & Jerk (10:00) 5 Barbell Deadlifts (Assess for stable midline, hips and shoulders rise together) 5 Deadlift + Shrug (Assess for hips, knees and ankles at full extension) 5 Muscle Cleans (Assess for full...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 5: 21 Jumping Jacks 18 Mountain Climbers 15 Air Squats 12 Sit Ups 9 Push Ups Banded Hip Warmup Squat Warmup: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Metcon (Weight) Back Squats 6 Sets: 8-8-6-6-4-4...Read More

American Fit Co Northwest – CrossFit Hero Wod LUMBERJACK 20 (Time) 20 Deadlifts (275/185) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20 Overhead Squats (115/75) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20) 400 meter Run 20 Dumbbell Squat Cleans (50/35) 400...Read More

American Fit Co Northwest – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP 20: 3 Bar Muscle Ups 10 Single DB Hang Clean and Jerks (50/35) 15 Wallballs (20/14) *Partners switch every movement Accessory Work Metcon (No Measure) 4 Rounds for Quality: 12 Ring Rows 10 Single Arm DB Rows 8 Barbell Curls 6 Strict PullupsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Light KB Swings 5 Pushups 10 Pass Throughs 10 Good Morning Snatch Warmup: 2 Rounds: 5 Snatch Grip Deadlifts 5 Snatch Pulls 5 Snatch High Pulls 5 Muscle Snatches 5 Behind the Head Snatch Grip Push Press 5 Power Snatches...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 20: 1 Rope Climb 25′ Handstand Walk 50′ Walking Lunge 1000m Bike Accessory Work Metcon (No Measure) 5 Sets: 12 Ring Rows 10 Barbell Curls 8 SA DB Rows 6 RDLs @ 35% of 1RM DeadliftRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 6: Min 1: Easy Jog Min 2: Easy Row Power Clean Warmup: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs 5 Clean Deadlifts 5 Clean Pulls 5 Clean High Pulls 5 Muscle Cleans 5 Power...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 4 Pushups 8 Air Squats 12 Box Step Ups Strength Bench Press (10-10-8-8-6-6) All sets based on 5RM Bench Press Sets of 10: @ 70% Sets of 8: @ 76% Sets of 6: @ 82% Metcon Metcon (Time) 30/21 Calorie Bike...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Scap Retractions 8 Banded Good Mornings 6 Burpees Strength Banded Deadlifts (5×3) 5 Sets: 3 Banded Deadlifts *Build to Heavy Metcon MASTER OF NONE (Time) 60/45 Calorie Row 45 Chest to Bar Pullups 30 Bar Facing Burpees 15 Deadlifts (275/185)Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 1 Rope Climb Each Partner 200m Partner Run 3 Clusters Each Partner (95/65)Read More