American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Flow 2 rounds :30 Easy Machine 5 Air Squats 5 Hand Release Push-Ups 5 Scap Pull Ups -Into- 2 rounds :30 moderate Machine 8 Russian Kettlebell Swings (light) 4 Burpees (Add in other options for movements if needed) Workout...Read More

American Fit Co Northwest – CrossFit Metcon (Time) Teams of 2 150 Wall Balls (20/14) 150 Pull Ups 150 Dumbbell Bench Press (50/35) 150 Box Jump Overs (24/20)Read More

American Fit Co Northwest – CrossFit Power Snatch POWER SNATCH EMOM 10: Building to 80–85% and complete 3 Singles at that weight. Metcon (Time) 5 Rounds: 10 Back Rack Lunges (135/95) 300m RunRead More

American Fit Co Northwest – CrossFit The Anthem Army (Checkmark) Every 1:30 (10 sets) 7 Strict Pullups 14 Push-Ups 21 Russian Kettlebell Swings (moderate) Consistent Calories (Any Machine) Accessory (Checkmark) 3 sets 10 DB Spider Curls @ moderate weight – maintain quality 10 Tricep Dips @ moderate weight – maintain quality -rest 1:00 between sets-...Read More

American Fit Co Northwest – CrossFit Uncle Sam’s Slam (7 Rounds for time) Every 3:00 (7 sets) 250/ 200m Row 50 Double Unders 12 Toes to Bar (Scored by Time each set) Accessory (Checkmark) 3 sets 30 Weighted Russian Twists 10 Hip Extensions :30 Plank Hold -rest 1:00 Dumbbell Russian TwistRead More

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 6 sets 2 Deadlifts @ 80–85% LOOTIN (AMRAP – Rounds and Reps) AMRAP 15: 100m Suitcase Carry (50/35) 400m Run 100m Suitcase Carry (50/35) 10/10 Hang Dumbbell Snatches (50/35)Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 1 Round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead...Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 25ft Light Sled Push or 25ft Bodyweight Lunge 8 Glute Bridges 6 Tempo Air Squats 2x50ft Shuttle Run Workout Prep: 1 Round @ 60–70% 100m Row 25ft Sled Push or 25ft Single Dumbbell Walking Lunge...Read More

American Fit Co Northwest – CrossFit 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 click...Read More

American Fit Co Northwest – CrossFit Power Clean Every :90 x 20 Rounds: Build to a 1RMRead More