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 Warm-up Warm-up (No Measure) Row 1000m Easy *Every 250m 3 Strict Pullups 5 Pushups 5 Pausing Air Squats (2s @ Bottom) 5 PVC Overhead Squats Skill Power Snatch/OHS EMOM 10: 1 Power Snatch 1 Overhead Squat Metcon Metcon (Time) 2000m Row 40 Thrusters (115/85) 30 Bar Muscle Ups/Burpee PullupsRead 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

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 Partner Workout Metcon (AMRAP – Reps) AMRAP 25: 3, 6, 9, 12, 15, 18…. Deadlifts (225/155) Toes 2 Bar Calorie BikeRead More