American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10 Burpees BACK SQUAT BUILD UP: 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 74%...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

American Fit Co Northwest – CrossFitRead More

American Fit Co Northwest – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Cal Bike 10 Ab Mat Situps 10 Empty Bar Strict Press Strength Strict Press Waves (4, 2, 4, 2, 4, 2) 4 Reps @ 80% 2 Reps @ 95% 4 Reps @ 80% 2 Reps @ 100% 4 Reps @...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 20 Ab Mat Sit Ups 200m Run 20 Air Squats 200m Run Accessory Work Metcon (No Measure) 3 Sets: 15 Landmind Rows (each side) 15 DB Bench Press 3 Sets: 20 Banded Chest Flyes 20 Banded Rear Delt Flyes Mobility Mobility Warm...Read More