American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Run 20 Single Unders 3 Burpees 3 Box Jumps 3 Burpee Box Jump Overs Metcon BIG MAC (Time) 800m Run 150 Double Unders 800m Run 50 Burpee Box Jump Overs (24″/20″) 800m Run Accessory Work Metcon (No Measure) 3 Sets: 14 Kettlebell...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Pushup to Down Dog 10 Air Squats 5 Burpees 10 Empty Bar Front Squats Strength Back Squat (5RM) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRx for today will be squat cleansRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Single Arm DB Squats 10 Single Arm DB Strict Press Partner Metcon Metcon (AMRAP – Reps) AMRAP 10: 6/12/18/24/30… DB Squats (50/35) 200m Run DB Push Jerks (50/35) 200m Run Rest 5:00 AMRAP 10: 6/12/18/24/30… DB Thrusters (50/35) 200m RunAlternate...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 9: 1:30 Bike :30 Straight Leg Sit Ups :30 Pushup to Down Dog :30 Band Pull Aparts Strength Bench Press (5, 4, 3, 3, 3) 5 @ 87% 4 @ 92% 3 @ 97% 3 @ 101% 3 @ 105% Metcon Metcon (AMRAP –...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) EMOM 20: 1 – 10 Calorie Row 2 – 10 Burpees 3 – 10 Kettlebell Swings 4 – 10 Calorie Bike Core Finisher Metcon (No Measure) 4 Sets: 9 Weighted AbMat Situps (heavy) 15 Weighted AbMat Situps (light) 21 AbMat SitupsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Jump Rope 5 Deadlifts 5 Front Squats 5 Strict Press 5 Good Mornings 5 Power Snatches 5 Overhead Squats Skill Metcon (Weight) EMOM 10: 1 Snatch High Pulls 1 Power Snatch Metcon Metcon (2 Rounds for reps) AMRAP 8: Buy...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 5 Good Mornings 5 Elbow Rotations 5 RDLs 5 Muscle Cleans Power Clean Warmup Strength Power Clean (10 Rep Max) Metcon Metcon (AMRAP – Reps) AMRAP 10: 15/12 Calorie Row 3, 6, 9, 12, 15 Power Cleans @ 90% of 10RMRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Cossack Squats 10 Scap Retractions 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Strength Metcon (Weight) Back Squats 5 @ 87% 4 @ 92% 3 @ 97% 3 @ 101% 3...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 5 Medball Deadlifts 5 Medball Front Squats 5 Medball Squat Cleans 5 Medball Thrusters 5 Medball Slams Partner Metcon Metcon (Time) 3 Rounds: 2000m Bike 50 Wallballs (20/14) 30 Single DB Devil’s Press (50/35)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Run 5 Pushup to Down Dog 5 Strict Pullups 5 Kip Swings Metcon Vitural Games Event 8 (Time) 1.5 Mile Run 30 Bar Muscle Ups 1.5 Mile RunRead More