American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Calorie Row 10 Air Squats 10 Light DB Strict Press 10 Ring Rows Strength Metcon (Weight) Set 1 8 Back Squats @ 69% of 5RM 5 Front Squats @ 66% of 5RM REST 2:00 Set 2 6 Back Squats @ 74% of...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: :30 Bike 20 Jump Rope 10 Good Mornings 5 Pushup to Down Dog Weightlifting Metcon (Weight) EMOM 14: O: 5 Bench Press @ 75% of 5RM E: 8 Pushups Metcon Metcon (Time) 30/24 Calorie Bike 100 Double Unders 30 Handstand Pushups 100 Double...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 5 Down Dog to Pushup 5 Rope Knee Raises 5 Rope Pullups 5 Rope Foot Holds Burgener Snatch Warmup Weightlifting Hang Snatch (10×3) EMOM 10: 3 Hang Snatches Metcon Metcon (Time) 400m Run 40 Snatches (75/55) 400m Run 4 Rope Climbs...Read More
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 25′ Sync DB Lunge (50/35) 8 Sync Burpees 25′ Sync DB Lunge (50/35) 8/8 Single Arm Sync DB Hang Clean and Jerks (50/35)Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 100m Run 7 Front Squats 7 C-Swings 7 Thrusters 7 Pullups Hero Wod Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel...Read More
• Specific movement patterns may not be needed to give you all the fitness you could ever need for the lifestyle you want to live. It doesn’t mean they are “bad” movements. They just may not be appropriate or necessary for YOU. • “Scaling” can have a negative connotation and is often thought of as...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 1:00 Easy Bike :20 Air Squats :20 Plank :20 Pushup to Down Dog Strength Metcon (AMRAP – Reps) Set 1 8 Back Squats @ 67% of 5RM 5 Front Squats @ 64% of 5RM REST 2:00 Set 2 6 Back Squats @ 72%...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Box Step Ups 5 Box Jumps 10 Air Squats 3 Strict Pullups Bergner Snatch Warmup Skill Metcon (Weight) EMOM 12: 1 Snatch Grip Deadlift 1 Snatch High Pull 1 Power Snatch Metcon Over The Edge (AMRAP – Rounds and Reps)...Read More
American Fit Co Northwest – CrossFit AFCO TEAM WOD 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Step Ups/Box Jumps 3. Air Squats 4. AB Mat Situps 5. Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your...Read More
