American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP :15 sec Jumping Jacks 10 Banded Front Squats 10 Banded High/Lows 1- 10 – Prayer Squats 2- 10 – Barbell Jefferson Curls 3- :30/side – Banded Front Rack Stretch 4- :30/side – Heavy plate Squat/Rock Shoulder Press (7×2 (same weight across all sets)) BBQ CHICKEN...Read More

American Fit Co Northwest – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above....Read More

American Fit Co Northwest – CrossFit AMERICAN DREAM (AMRAP – Reps) AMRAP 20: 1, 2, 3, 4, 5…. Power Clean (200/140) Ring Muscle UpsRead More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Bike or Row 10 Banded Thrusters 8 Russian Swings 6 Kip Swings 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups 5) 5/side Rig Calf Stretch 1776 (Time) 3 Person team: Complete all...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Wide Base Air Squats (2s pause at the bottom) 10 Straight Leg Sit Ups 1) 10/direction per leg Box Hip Opener Circles 2) 0:30 Front Rack Stretch (against wall) 3) 10 Banded Front Squat Black/Red 4) 10/side Hamstring Sweep Front Rack Lunge (10-8-6-4-2)...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Plank on Elbows 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 Banded High Pulls 3) 10 Sumo Stance Good Mornings 4) 10/side Bird Dog CARRY THE BOATS (No Measure) AMRAP 30: 300m...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 0:30 Jump Rope 0:30 Air Squats, easy 0:30 Jumping Jacks 0:30 alternating leg Hamstring Stretch 1) 10 Extended Inch Worms 2) 15 Cherry Pickers 3) 10/side Leg Swings (forward/back) 4) 5/side Rotating T Plank Bench Press (5×3 *same weight across all sets) SWEET 16 (4 Rounds...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 12 Russian Swings 24 Jumping Jacks 12 Sumo Kettlebell Deadlifts 24 Single Unders 1) 5/side Runner’s Lunge 2) 10/direction Cat Cow 3) 10 Down Dog/Up Dog 4) 15 Banded Good Mornings BRING IT ON HOME (AMRAP – Reps) AMRAP 20: 25/20 Calorie Row 50 Dumbbell Deadlifts...Read More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Scap Pull Ups 10 Air Squats 1) 5/side Squat + Thoracic Twist 2) 10/side Hamstring Sweep 3) 10 Banded High Lows Back Squat (5×3 *same weight across all sets) Iron and Nickel (Time) 3 Rounds: 400m Run 20 Toes to Bar 20 V-UpsRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 0:30 Jump Rope 10 Burpee Planks 5/leg High Skip in place 0:20 Active hang on Rig 1) 5/side Rig Calf Stretch 3s hold 2) 10 Cherry Pickers 3) 0:30 Grip Opener (fingers toward knees) WOD Prep 3 Rounds (9:00 Cap) 3 Pull Ups 6 Pushups...Read More