American Fit Co Northwest – CrossFit Warmup 30 Second Box Step-Ups 30 Second Knuckle Draggers 30 Second Down Dog 30 Second Arm Circles 30 Second Slow Box Jumps 30 Second Pigeon on Box 30 Second Samson on Box Each Side 30 Second Spiderman on Box Each Side 30 Second Down Dog to Push-Ups STRICT PRESS...Read More

American Fit Co Northwest – CrossFit Warmup 1:00 Row 10 Lunge Steps 10 Empty Bar Good Mornings 10 Scap Pullups 1:00 Row 10 Box Step Ups 10 Empty Bar Sumo Deadlifts 10 Kip Swings 1:00 Row 10 Box Step Ups with 1 DB 10 Empty Bar Sumo DL High Pulls 10 Hanging Knee Raises 1:00...Read More

American Fit Co Northwest – CrossFit Warmup 8 Minutes Moving Through: 200m Jog 50 Single Unders (or 1 minute practicing Crossovers) 10 Empty Bar Thrusters 7 Ring Rows -Then- Warm Up Thruster weight with 5 Crossovers after each set. 1 set (at workout pace): 5 Crossovers 3 Thrusters (at workout weight) 3 Ring Rows (feet...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Bike (moderate) 5 Inchworms 5 Pushup to Down Dog 10 DB Strict Press 15 Good Mornings JERSEY SHORE (Time) 5 Rounds: Pick one: (1600m C2 Bike, 50/40 Cal Fan Bike, 800m Row, 800m Ski, 600m Run) 30 Single Dumbbell C&Js (35/25) 30 PushupsRead More

American Fit Co Northwest – CrossFit Warmup 2:00 Bike :30 Plank Hold 1:00 Row :30 Plank Hold 1:00 Bike :30 Plank Hold 2:00 Row :30 Plank Hold BRUNT ENDS (Calories) AMRAP 7: 50/40 Calorie C2 Bike or 40/30 Fan Bike Max Calorie Row Rest 3:00 AMRAP 7: 50/40 Calorie Row Max Calorie Bike Accessory Work...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Jog 10 Barbell Good Mornings 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg) 5 Ring Rows Build up to Sumo Deadlift weight Sumo Deadlift (5,4,3,2,1) Building across all sets PULL TABS (AMRAP – Reps) AMRAP 8: 3 Deadlifts (315/225) 5 Strict Chest to...Read More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Row 10 Pushups to Down Dog 25 Band Pull Aparts 10 Empty Bar Bench Press Build up to Bench Weight Bench Press (3×2 @ 90%) WORK BENCH (Time) 5 Rounds: 500m Row 15 Bench Press (135/95)Read More

American Fit Co Northwest – CrossFit OVER THE RIVER AND THROUGH THE WOODS (Time) Teams of 3: 3 Mile Run (together) 100 Front Squats (185/135) *Partition as NeededRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Cardio Machine 10 Single Arm Press (each arm) (moderate) 15 Banded Good Mornings 20 Jump Rope Power Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 High Hang Clean 5 Low Hang Cleans 5 Power Cleans (mid shin) Power Clean (3,3,3,3,3,2,2,2,2,2,1,1,1,1,1) EMOM 15:...Read More

American Fit Co Northwest – CrossFit 5-50 (No Measure) With a Partner: 100-90-80-70-60-50-40-30-20-10 Calorie MachineRead More