American Fit Co Northwest – CrossFit Warmup Friday 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Thrusters (red/orange bands) 10/side Tricep Extension 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 0:30/side Active Lunge Hip Opener 3) 10 PVC Pass Throughs Hang Power Clean (EMOM 10: Building to a Heavy 3 )...Read More

American Fit Co Northwest – CrossFit Bench Press (10-9-8-7-6-5-4-3-2-1) Building in weight on each set DAVID HASSELHOFF (Checkmark) AMRAP 20: 400m Run 10 Dumbbell Bench 5 Strict PullupsRead More

American Fit Co Northwest – CrossFit Overhead Squat (5×5) NIFTY FIFTY (Time) 50-calorie bike 50 overhead squats (95/65) 50 alternating DB snatches (50/35)Read More

American Fit Co Northwest – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed...Read More

American Fit Co Northwest – CrossFit CORE VALUES (Time) 3 rounds: 16 alternating front-rack reverse lunges (135/95) Accumulate :15 L-sit hold 16 toes-to-bars Accumulate :15 L-sit hold – Take the bar from the floor.Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 100m Run 0:30 Air Squats 100m Run 0:30 Reverse Lunges 100m Run 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 Squat Mornings PARTNER KELLY (Time) 5 rounds for time with a partner: 400-m run 30...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Jump Rope 0:10 Handstand Hold (on wall) 5 Banded Pass Throughs 1) 10 Banded Pull Aparts (chest height) 2) 10/side Rig Calf Stretch 3) 5/side Banded Around the Worlds ROASTED CHESTNUTS (Time) 21 chest-to-bar pull-ups 63 double-unders 15 chest-to-bar pull-ups 45 double-unders 9 chest-to-bar pull-ups...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap) 7/5 Calorie Bike or Row 10 Eye Level KB Swings 5/leg Box Step Up 1) 10 Cherry Pickers 2) 5/side HIp Flexor to Hamstring Stretch 3) 10 Down Dog / Up Dog FLIP-FLOP (Checkmark) 3 Sets every 8:00 800m Bike/400m Row P1: 10 DB...Read More

American Fit Co Northwest – CrossFit Warmup 1 Round: 10 Reps Deadlift 3 Reps High Hang Shrug 3 Reps High Hang Muscle Clean 3 Reps Above Knee Muscle Clean 3 Reps Mid Shin Muscle Clean 5 Reps Front Squats 3 Reps High Hang Squat Cleans 3 Reps Above Knee Squat Cleans 3 Reps Mid Shin...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: :10 Handstand Hold 10 Banded Sumo Deadlift High Pulls (black / red) 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 1) 10/leg Peddling Calf Stretch 2) 10/leg Glute Bridge + Leg Extension toward ceiling 3) 10/side Staggard Stance Good Morning TRICK OR TREAT (Time) 3 rounds...Read More