American Fit Co Northwest – CrossFit Warmup 1 Round: 1:00 Row or Bike (easy) 0:30 Air Squats 0:45 Row or Bike (moderate) 0:30 Reverse Lunges 0:30 Row or Bike (fast) 0:30 Box Jumps or Step Ups 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World Barbell Prep: 5 reps per Snatch Grip Romanian...Read More

American Fit Co Northwest – CrossFit Warmup 10:00 AMRAP: 1:00 Cardio of choice (Bike, Row, Run) 10 Extended Inch Worms 30 Jumping Jacks 5/side Scorpion + Reach 5/side Hamstring Sweep WOD Prep (performed You Go, I Go) 2 Rounds, rest while 1 person works 3 Front Squats 1 Wall Walk :30 Jog in Place a_n=60+(n-1)*(-12)...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row / 375m Bike 10 Burpee Planks 5/leg Box Step Up 1) 10/side Hamstring Floss 2) 10 Rolling Hamstring Stretches 3) 5/side Spider Man Lunge + Thoracic Twist 4) 10 Wall Pass Throughs Bench Press (5×5 (same weight across all sets) *10 Banded Lat Pulldowns...Read More

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: 0:45 Cardio of Choice Even: 0:45 Tempo Air Squats* *5 seconds down / 5 seconds up 1) 10 Banded Pull Aparts (chest) 2) 5/side Scorpion + Reach 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups Core Tabata Odd: Hollow Holds Even: KB/DB...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 200m Run 0:45 Single Unders 0:30 Moderate/Fast Cardio (Bike or Row) 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig Triple 3’s (Time) 3000m Row 300 Double Unders 3 Mile Run Cool Down 1:00 Down Dog Calf...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00): 10 Squat Mornings 100m Jog 8 Russian Swings 100m Jog 1) 10 Prayer Squats (3s hold) 2) 10 Pitcher/Catcher Stretches 3) 10/side Rig Assisted Cossack Squat 4) 5/side Lunge + Overhead Reach Back Squat (5×5 Building, then 1×20 (should be around your 20RM)) TSAR BELL...Read More

American Fit Co Northwest – CrossFit Happy Memorial Day! Gym is CLOSEDRead More

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run/ 250m Bike 0:20 High Knees in place 0:20 Butt Kicks in place 10 Quick Air Squats 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 Murph (Time)...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap): 10 KB Goblet Mornings 5/side Single Arm Russian Swings 3/side Single Arm Shoulder Press 20 Single Unders 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Empty Barbell Deadlifts Strict Press (7×1 Building (on the 2:00)) JUMPING JOEY’S...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig LIMITED LIABILITY PARTNER “SHIPS” (AMRAP – Reps) AMRAP 30: 250m...Read More