American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Run 10 Good Mornings 8 Kip Swings 5 Pushups to Down Dog Hero Wod Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw,...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 1000m Run 2000m Bike 25 Ab Mat Situps 800m Run 1600m Bike 20 Ab Mat Situps 600m Run 1200m Bike 15 Ab Mat Situps 400m Run 800m Bike 10 Ab Mat Situps 200m Run 400m Bike 5 Ab Mat Situps Accessory Work Metcon (No...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Row 5 Down Dog to Pushups 10 PVC Overhead Squats 5 KB Swings 10 Box Step Ups Strength Overhead Squat (Build to a Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 Buy-In: 2000m/1800m Row Max Rounds In...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 500m Bike 10 Good Mornings 5 Down Dog to Pushups 10 Kip Swings 20 Band Pull Aparts Accessory Work Metcon (No Measure) 3 Rounds: 8 Half Kneeling Bottom Up KB Press 8 DB Bent Rows 8 Pushups Strength Bench Press (3×5...Read More
American Fit Co Northwest – CrossFit Partner Metcon Everything in Moderation (AMRAP – Rounds and Reps) AMRAP 20: 200m Run (together) 14 Deadlifts (225/155) 14 Calorie Bike Accessory Work Metcon (No Measure) 3 Sets for Quality: 8 Incline DB Bench Press 8 Ring Rows 50′ Bottoms Up KB WalkRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy on Bike Banded Lat Stretch 1:00/side Kettlebell Calf Smash 1:00/side Calf Stretch on Post 1:00/side Banded Hamstring Stretch 1:00/side 2 Rounds: 7 Pushups to Down Dog 7 Cossack Squats 7 KB Deadlifts 7 Sit ups 7 Box Step Ups Hero Wod Heidi (AMRAP...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Mintes for Quality: 200m Run 10 Ring Rows 5 Pushups to Down Dog :10 Handstand Hold Accessory Work Metcon (No Measure) 3 Rounds: 10 dumbbell hammer curls (moderate) (each side) 10 double dumbbell skull crushers (moderate) 3 Rounds: 15 Strict Pullups (use band if...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: :30 Row 5 Down Dog to Pushup :30 Bike 20 Band Pull Aparts BENCH BUILD UP: 10 @ Empty Bar 5 @ 50% 5 @ 60% 5 @ 70% Strength Bench Press Waves 4 Reps @ 83% 2 Reps @ 100%...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: 1:00 Row 10 Air Squats 10 Single Arm DB Push Press (light DB) 10 Cossack Squats BACK SQUAT BUILD UP 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0:...Read More
