American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 10 Med Ball Hug Squats 10 Eye-Level KB Swings 10 Med Ball Strict Press 1) 10 Wall Pass Thrus 2) 10 Glute Bridges 3) 10 Prayer Squats (hold 3s in bottom) Back Squat (5×4 (same weight across)) Karen (Time) For Time: 150 Wall-Ball Shots, 20# /...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 10 Barbell Good Mornings 30 Double Unders or 60 Single Unders 10 Cherry Pickers 1) 10/side Scorpions 2) 10/side Dead Bugs 3) 10 Cat Cows 4) 10/side Bird Dogs X (3 Rounds for reps) AMRAP 10: 2,4,6,8,10,12… Strict Pullups Dumbbell Bench Press Wallballs Rest 3:00 AMRAP...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5 Barbell Muscle Snatch 10 Down Dog + Toe Touch 5 Inch Worm + Push Up 1) Down + Up + High Pull 2) Muscle Snatch 3) Hang Power Snatch (above knee) 4) Power Snatch 5) Overhead Squat 6) Snatch CrossFit Games Open...Read More

American Fit Co Northwest – CrossFit Warmup Choose 1: (5:00 cap) Run 800 Row 1000 Bike 2500 1) 10/side Hamstring Sweep 2) 10/side Leg Swings 3) 5/side Lunge + Overhead Reach 4) 5/side Rig Calf Stretch CALORIC DEFICIT (No Measure) 2 Sets: AMRAP 10: (Rest 2:00) 10-15-20-25… Calorie Row Calorie Bike Run Metcon (No Measure)...Read More

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