American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 50 Wallballs (20/14) 400m Partner Run 30 Toes to Bar 200m Partner Run 10 Devils Press (50/35)Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 10: Run 200m 5 Down Dog to Pushups 1:00 Plank Hold 10 Ab Mat Situps Hero Wod Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or...Read More
American Fit Co Northwest – CrossFit Accessory Work Metcon (No Measure) Workout: Barbell Bench Press 5×8 Alternating Dumbbell Bench Press + Double Dumbbell Bench *4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with...Read More
Are all movements necessary for you to achieve your fitness goals? • 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”...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 20-15-10-5 Calorie Bike *Between each set: :30 Wall Sit :30 HS Hold Strength Metcon (Weight) Set 1: 10 Back Squats @ 62% of 5RM 5 Front Squats @ 62% of 5RM Set 2: 8 Back Squats @ 67% of 5RM 5 Front Squats @ 64%...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Banded Good Mornings 5 DB Deadlifts 5 DB Power Cleans 5 DB Push Jerks Gymnastics Metcon (No Measure) EMOM 12: 1: 10 Toes to Bar 2: 25′ HS Walk (:30 HS Hold) 3: 10 Ring Dips 4: 25′ HS Walk...Read More
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) EMOM 25: 1 – 15/12 Calorie Machine 2 – 25′ HS Walk 3 – 1/2 Rope Climbs 4 – 12 DB Snatches (50/35) 5 – 5 Back Squats @ 85% of 5RM Accessory Work Metcon (No Measure) 4 Sets: 25 Ab Mat Situps...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run :30 Bike 10 Good Mornings 5 Strict Press CLEAN WARMUP Hero Wod Oberheim 703 (Time) 4 Rounds: 44 Double Unders 5 Clean and Jerks (155/105) 19 Pushups 2021m Bike Cash Out 1 Mile Run w/ VestThis workout is dedicated to Champaign...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 30 minutes of any combination of cardio machine or weighted ruck/sled drag Accessory Work Metcon (No Measure) 100 Pushups 50 Chinups *Split reps as needed 5×10 Dips 5×10 Barbell Rows 5×20 Banded Tricep Extensions 5×20 Hammer CurlsRead More
