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
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
