American Fit Co Northwest – CrossFit Warmup 2 Rounds: 2:00 Moderate Bike or Row 10 Prayer Squats (3s hold) 15 Jumping Jacks 5/side Squat + Thoracic Twist 1) 10 Banded High Lows 2) 5/side Lunge + Elbow to ground 3) 0:30/side Box Hip Opener 4) 10 Box Pass Throughs Front Squat (5×3 Building (every 2:00))...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5/5 Box Step Ups 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In...Read More

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 150m Row or 375m Bike 10 Banded Front Squats 10/side Tricep Extension 10 Banded Thrusters (red/orange bands) 5/side Squat + Thoracic Twist 0:30/side Active Lunge Hip Opener 10 PVC Pass Throughs WALK THE PLANK (AMRAP – Rounds and Reps) AMRAP 15: 10 Thrusters (95/65) 1:00 Plank...Read More

American Fit Co Northwest – CrossFit GIRLS JUST WANNA HAVE FUN (Time) 2 Rounds: (Teams of 3) “Karen” a.k.a 150 Wall Balls (20/14) (10’/9’) 30 Bar Muscle Ups (OR 60 Burpee Pull Ups) “Grace” aka 30 Clean and Jerks (135/95)Read More

American Fit Co Northwest – CrossFit Ring Dips (4x Max Effort) Heart & Swole (Time) For Time: 2000 Meter Run 50 Bench Press (185/125) Partition As NeededRead More

American Fit Co Northwest – CrossFit YO-YO DIET (No Measure) Accumulate 200/160 Calories on any Machine Metcon (No Measure) 4 sets: 6 Back Squats 12 Lunge Steps (each side) 25 Jumping SquatsRead More

American Fit Co Northwest – CrossFit Warmup 1:00 Bike 5/5 Spiderman Lunge and Reach :30 Straight Arm Plank Hold 1:00 Bike 10 Scap Pullups 5 Pushups to Down Dog 1:00 Bike 5 Kip Swings 1 Lap Front Rack Carry BUILD UP 3-4 Sets: (Building in Weight) :15 second Bike 3 Toes to Bar 90′ Carry...Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20 Second Down Dog to Push-Ups 20 Second Active Samson 20 Second Active Spiderman 20 Second Single Unders HANDSTAND PUSH-UPS 15 Second Handstand Hold Cue athletes to press through the floor...Read More

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf Raises 15 Second Bodyweight Good Morning 1 Minute Row 200m Run 30 Second Actie Samson 30 Second Active Spiderman 30 Second Air Squats BACK SQUAT Barbell Warmup 5 Good Mornings...Read More

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman 20 Second Left Leg Samson 20 Second Left Leg Pigeon 30 Second Down Dog to Push-Up...Read More