American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: (8:00 Cap) 1:00 Row :30 Spiderman and Reach :30 Cossack Squats :30 Down Dog to Pushup Strength 5RM Back Squat Wave On the 0: 7 Reps @ 68% On the 2: 5 Reps @ 73% On the 4: 3 Reps @...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TRASHBALL!! Partner Metcon Metcon (AMRAP – Rounds) AMRAP 20: 25′ Dumbbell Overhead Lunge 8 Pullups 25′ Dumbbell Overhead Lunge 8 Burpees Over Dumbbell Partners alternate roundsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 12 Air Squats 10 KB Deadlifts 8 Ring Rows 6 DB Strict Press 4 Pushup to Down Dog Accessory Work Metcon (No Measure) 3 Rounds for Quality: 12 Kettlebell Deadlifts 12 DB Strict Press 12 Lawnmowers (6 each side)...Read More

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 30 Jump Rope 50′ Single DB Carry -then- 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Strength Pausing Clean Deadlifts (Weight) Pausing Clean Deadlifts 5×1 2s Pause Off Floor 2s Pause...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 1:00 Bike 20 Band Pull Aparts 5 Pushup to Down Dog 10 Walking Lunges BENCH PRESS PREP: 10 Reps w/ Empty Bar Set 1: 60% Set 2: 70% Set 3: 80% Strength Metcon (Weight) Bench Press: PART A: @ 90% of...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Row 8 Knee Raises 10 Box Step Ups 10 Barbell Back Squats BACK SQUAT BUILD UP: (Based off 5RM) 7@ 40% 5@ 50% 3 @ 60% Strength Metcon (Weight) BACK SQUAT WAVES (Based off 5RM) One Set Every 2:00 Wave #1: 7...Read More

American Fit Co Northwest – CrossFit Partner Workout Metcon (Time) 30 Sync Toes-to-Bars 40 Sync Dumbbell Snatches (50/35) 50 Sync Burpees 40 Sync Dumbbell Snatches (50/35) 30 Sync Toes-to-Bars Saturday Swole Session Metcon (AMRAP – Reps) AMRAP 12 Minutes 8 Bench Presses (165/110) 8 Strict Pull UpsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 14 Alternating Lunges 5 Down Dog to Pushups 14 Air Squats 5 Ring Rows Accessory Work Metcon (No Measure) 3 Round for Quality: 15 Banded Hip Thrusts 12 Lateral Box Step Ups (6 each leg) 9 Barbell Bent Rows Strength Box...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 Strength Bench Press (5RM) – Aiming to find a baseline in which we will build upon throughout this cycle. – A good place to shoot for is around 80% of...Read More