American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 10 Barbell Good Mornings 5 Walkouts 10 Ring Rows 5RM Deadlift (5 Rep MAx) We will have 20:00 to find our 5 Rep Max Deadlift Take your time and take small jumps building to our heavy for the day. A good...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 20: 30 DB Snatches (50/35) 30 Calorie Bike 30 Toes to Bar 30 DB Box Step Ups Accessory Work Metcon (No Measure) 30-25-20-15-10 Heavy Russian KB Swings *25′ Handstand Walk Between SetsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warm-Up Down one side of gym (approx. 20m), jog back to the start. 1. High knee karaoke 2. Over the hurdle 3. Knee Hugs 4. Figure 4 5. Lunge with Samson stretch 6. Lunge with torso twist 7. Toe to touch (toy soldier) 8....Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5-4-3-2-1 Minutes Cardio Machine *After Each Set 20 Hollow Rocks 20 Superman 20 Band Pull Aparts 20 Banded Tricep Press Downs Recovery Flow Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches:...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: 100m Run 10 Air Squats 10 Box Jumps 10 Empty Bar Front Squats Weightlifting Metcon (No Measure) 5 Super Sets: 3 Pausing Back Squats (2s Pause @ Bottom) 3 Front Squats Set 1: 60% of 5RM Set 2: 65% of 5RM...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 300m Row 3 Strict Pullups 10 Empty Barbell Deadlifts 5 Pushup to Down Dog Metcon Row Your Boat (Time) 3 Rounds: 15 Deadlifts (135/95) 10 Push Press (135/95) 5 Bar Muscle Ups 1500m Row 3 Rounds: 15 Deadlifts (135/95) 10 Push...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Run 10 Cossack Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats Skill Snatch Technique Every 1:30 x 10: 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Behind the...Read More

American Fit Co Northwest – CrossFit Partner Metcon Partner Linda (Time) 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Bench Press (155/105) Squat Cleans (115/85)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 10 Lunges 10 Air Squats 7 Light DB Strict Press 7 C-Swings Hero Wod DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38,...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 800m Bike 400m Run Bodyweight Pump Metcon (No Measure) 5 Sets: 10 DB Bench Press Max Effort Pushups 5 Sets: 10 Strict Pullups Max Effort Ring RowsRead More