American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 8 Russian Swings 5/leg Box Step Ups 5 Burpee Planks 1) 10 Barbell Overhead Squats 2) 5 High Hang Squat Snatches 3) 5 Hang Squat Snatches 4) 5 Full Squat Snatches Snatch (EMOM 20: 1-5: 4 Snatches 6-10: 3 Snatches 11-15: 2 Snatches 16-20: 1 Snatch)...Read More

American Fit Co Northwest – CrossFit Warmup 3 Minute AMRAP 10 Jumping Jacks 10 Down Dog + Up Dog 10 Burpee Planks 1) :30 sec/side – Active Lunge 2) 5/side x :03 – Plank Calf Stretch 3) :30 sec – HS Wall Hold TEAM SCHMALLS (Time) *Teams of 3 800m Run (together) 150 Burpees 120...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds : 10 Squat Jumps 10 Alt Lunges 10/side Monster Band Walk 1) :30 sec – Back Squat w/barbell 2) 10/side – Lunge + Elbow + Reach 3) 10 – Pitcher/Catcher Stretch 4) 5 Empty Barbell Thruster Back Rack Lunge (20 Back Rack Lunges 16 Back Rack...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Nasal breathing only, start at a very slow, easy pace and build to a challenging pace in the last minute 1) 10 Extended Inch Worms 2) 15 Cherry Pickers 3) 5/side each Leg Swing Matrix 4) 5/side Rotating T Plank BERT KREISCHER (Checkmark) 50-40-30-20-10 Machine Calories...Read More

American Fit Co Northwest – CrossFit Warmup Tabata Odd : Bear Hug Squat Even : Fast Air Squats 10 PVC Pass Throughs 10 (each side) Banded Strict Press 15 Banded Pull Aparts 10 (per side) Kneeling Single Arm Press HUGS NOT DRUGS (Time) 100m Sandbag Bear Hug Carry (70/50) -into- 5 Rounds 10 Chest To...Read More

American Fit Co Northwest – CrossFit Warmup 8:00 AMRAP: 1:00 of Single Unders or plate step ups 6 Steps Spider-Man Lunge 10 Forward/Back Leg Swings 6 Inch Worms 1) 10 Cherry Pickers 2) 10 x 3s Hold Calf Stretch 3) 10 Wall Pass Throughs 4) 10/side Scorpion + Reach Back Squat (5×3 (across)) CLAWFOOT (AMRAP...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 7/5 Calorie Bike or Row 15 Banded High Pulls 10 Kip Swings 1) 0:30/side Front Rack Rig Stretch 2) 10/side Tricep Extension 3) 10 Squat Mornings 4) 5/side Scorpion + Reach DUMBFOUNDED (3 Rounds for reps) 3 Rounds x AMRAP 7: 40 Dumbbell Snatches...Read More

American Fit Co Northwest – CrossFit RUN RUN RUDOLPH (Time) Teams of 3: 400m Team Run 60 Bench Press (155/105) 800m Team Run 40 Bench Press (155/105) 1600m Team Run 20 Bench Press (155/105)Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Power Cleans 10 Kip Swings 5 Russian Swings 10 Banded Push Press 1) 5 Barbell Jefferson Curls 2) 0:30/side Banded Tricep Stretch 3) 0:30/side Box Hip Opener LUPO (Time) (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Moderate Cardio 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch WICKED WITCH (Checkmark) AMRAP 10: 3000m Bike Max Cal Row/Ski/Run Rest 4:00 AMRAP 8: 2250m Bike Max Cal Row/Ski/Run Rest 3:00 AMRAP 6: 1500m Bike...Read More