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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Bike 6 Ring Rows 10 Alternating Box Step Ups 50′ Single KB Front Rack Walk Accessory Work Metcon (No Measure) 3 Rounds for Quality: 6 Tempo Ring Rows 3s Up, 3s Pause, 3s Down 100′ Single Arm KB Farmer’s Carry 12 Waiter...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Minutes for Quality: :30 Bike :20 Plank :20 Hollow Hold 5 Down Dog to Pushups Accessory Work Metcon (No Measure) 4 Sets for Quality: :20 Ring Support Hold :20 Deadhang Hold :20 Superman Hold Strength Metcon (Weight) Build to a Moderate: 5 Kneeling Single...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: 5 @ 40% 5 @ 60% 2 @ 70% 2 @ 75% 1-2 @ 80% First 5RM Attempt @ 80%...Read More

American Fit Co Northwest – CrossFit Metcon (Time) 20 Rounds: 200m Run/500m Bike 3 Strict Pullups 6 PushupsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 8 Calorie Bike 8 Slow Burpees 8 Air Squats 8 Kettlebell Swings Skill Metcon (Weight) EMOM 8: 1 Clean and Jerk Sets 1+2: 60% Sets 3+4: 65% Sets 5+6: 70% Sets 7+8: 75% Metcon In The Air Tonight (Time) 10 Rounds:...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Ring Rows 10 Good Mornings 10 PVC Overhead Squats Bergner Snatch Warmup Skill Metcon (No Measure) EMOM 5: 3-Position Power Snatch Position 1: Pockets Position 2: Knees Position 3: Floor All sets performed at 30-40% of 1RM Power...Read More