American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Kettlebell Swings 5 Ring Rows 10 Air Squats 3 Strict Pullups Metcon Run It Back (6 Rounds for time) On the 4:00 x 6 Rounds: 12 Pullups 21 Kettbell Swings (53/35) 400m RunRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Easy Row 10 Good Morning 1:00 Easy Bike 5 Pushups to Down Dog Metcon John Deere (Time) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Easy Row Min 2: 6 Burpees Min 3: 6 KBS + 8 Air Squats Strength Metcon (Weight) 6 Sets: 16 Barbell Step Back Lunges Metcon Front Burner (Time) 20 Front Squats (135/95) 20 Lateral Barbell Burpees 20 Push Jerks (135/95) 20...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) ARMAP 7: 200m Row 5 Walkouts 25′ Banded Walks 10 Barbell Back Squats 25′ Banded Walks Hero Wod Ned (Time) 7 Rounds: 11 Back Squats @ Bodyweight 1000m RowSpecial Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 30: 500m Ski 400m Run 30 Calorie Bike 20 Calorie Row 10 Burpees Accessory Work Metcon (No Measure) 12-10-8-6 DB Rows After Each Set: 25 Lat Pull Downs 30 Banded Curls 12-10-8-6 DB Bench Press After Each Set: 8 Arnold Press 12 Lateral/Front...Read 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 Warm-up Warm-up (No Measure) 200m Run -then- 5-4-3-2-1 Down Dog to Pushup *20 Band Pull Aparts b/t each set Warm-Up Sets: (based off old 5RM) 5 @ 60% 5 @ 80% 2 @ 90% 2 @ 100% 1-2 @ 105% First 5RM Attempt @ 105% Strength Bench Press (5RM)...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge 5 Down Dog to Pushup BACK SQUAT PREP Warm-Up Sets: (based off old 5RM) 5 @ 60% 5 @ 80% 2 @ 90% 2 @ 100% 1-2 @ 105% First...Read More
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 30 Calorie Bike 30 Toes 2 Bar 300m Run 30 Power Cleans (135/95) 30 Burpees Over Bar 300m RunSplit reps as need and run togetherRead More
