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 Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 50/40 Calorie Row 800m Run 50/40 Calorie Bike 400m Sled Drag (45/25) Optional Accessory (Checkmark) 4 sets 8 Alternating Dumbbell Bench Press (each side) 15 Resistance Band Chest Fly – High to Low ( -rest 1:00 between sets- Alternating DB Bench...Read More
American Fit Co Northwest – CrossFit Back Squat Every 1:30 x 6 sets 2 Back Squats @ 85% Metcon (2 Rounds for time) 27-21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) -rest till 12:00- 21-15-9 Calorie C2 Bike Dumbbell Snatch (50/35) (Women’s Cals: 22-16-12-8, 16-12-8) (Men’s Echo Bike Cals: 22-16-12-8, 16-12-8) (Women’s Echo Bike Cals: 18-12-8-6,...Read More
American Fit Co Northwest – CrossFit Gymnastics (Handstand Walk) (Checkmark) Level 1: 8 min EMOM: Min 1: 20 Second Handstand Hold Min 2: 20 Second Hollow Hold Min 3: 10 Shoulder Taps Min 4: 20 Second Superman Hold Level 2: 8 min EMOM: Min 1: 1 Pike on Box Around the World per side Min...Read More
American Fit Co Northwest – CrossFit Francesca (Time) 42-30-18 Thrusters (75/55) Ring Rows Optional Accessory (Checkmark) 3 sets: 15 Overhead Plate Sit Ups :30 sec Chinese Plank 15 Kettlebell Side Bends (each side) 15 Pluse Ups Max Sandbag Hold -rest 2:00 between sets- Plate Overhead Sit Up Face Up Chinese Plank Kettlebell Side Bends Pulse...Read More
American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 8:00 Continuous Flow 3 Rounds 20 Single Unders 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Dumbbell Deadlifts (light) 10-second Handstand Hold 10-second Hollow Rock Workout Prep: 1 Round @ 60–70% 50ft Farmers Carry 10–20ft Handstand Walk or 1...Read More
American Fit Co Northwest – CrossFit Metcon (AMRAP – Reps) Teams of 2 (you go, I go) 8 sets 2:00 AMRAP 15/12 Calorie Air Bike Max Back Squats (225/155)Read More
American Fit Co Northwest – CrossFit Deadlift (7×3 Deadlifts @75-80% 1 High Box Jump After Each Set) TREASURE ISLAND (AMRAP – Reps) AMRAP 2: Max Wallwalks AMRAP 2: Max Calorie Row *Every 4/3 Calories count as 1 Rep AMRAP 2: Max Wallwalks Optional Accessory (Checkmark) 3 sets 12 GHD Hip Extension (or 15 Supermans) 15...Read More
