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

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