American Fit Co Northwest – CrossFit Warmup 3 Rounds 1:00 Run (increase pace each set) 15 Goblet Squat 10 Bodyweight Lunges 5 Dumbbell Deadlifts -Then- Warm Up to Front Squat weight. Weight should be around 80-85% Front Squat (5×3) Same weight across all 5 sets SANDY CHEEKS (Time) 3 Rounds: 50′ Double Dumbbell Front Rack...Read More

American Fit Co Northwest – CrossFit Warmup 10 Dumbbell Deadlifts 200m Run :30 Plank Hold 100m Farmer’s Carry (light) 200m Run :15 Handstand Hold on Wall 100m Farmer’s Carry (workout weight) 100m Sled Drag (light) 10 Shoulder Taps 50m Farmer’s Carry (workout weight) 50m Sled Drag (workout weight) 1:00 Handstand Walk Practice WALK THIS WAY...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Cardio Machine 10 Hanging Scap Retractions 5 Kip Swings 10 Ring Rows 5 Inchworms 5 Hand Release Push Ups 5/5 Cossack Squats 10 Air Squat 2 set (at workout pace): 2 pull ups 3 push ups 4 sit ups 5 air squats Barbara (Time) Five...Read More

American Fit Co Northwest – CrossFit Dodge, Duck, Dip, Dive, & Dodge (Calories) Teams of 3 AMRAP 25: 1600m Run (together) 75 Thrusters (95/65) 50 Burpee Box Jump Overs (24″/20″) Max Calorie Bike in Remaining TimeRead More

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Machine(moderate) 10 Hand Release Push Up 10 Hanging Scap Retraction 5 Banded Strict Pull Up -Then- Warm Up to Bench Press weight. Bench Press (5×10 ) HULK SMASH (Time) AMRAP 10: 2-4-6-8-10 Dumbbell Bench Strict Pullups -directly into- 30 Dumbbell Bench 30 Strict PullupsRead More

American Fit Co Northwest – CrossFit Recovery Flow HAVE A NICE TRIP (Time) Work as a Team: 10k Bike 5k Row 5k Ski 5k RunRead More

American Fit Co Northwest – CrossFit Warmup 400m Run :15 Knuckle Draggers :15 Arm Circles :15 Down Dog to Push-Ups 200m Run :30 Active Samson :30 Active Samson 100m Run :15 Second PVC Pass Throughs :15PVC Around the Worlds Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3....Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds 500m Bike(moderate) 25 Single Unders 10 Step Back Lunge 10 Alt. Leg V-Up TOES TO BAR WARMUP 10 Kip Swings 2×2 Kip Swings+1 Kip+2 Kip Swings 2×2 Kip Swings+1 Knee Raise+2 Kip Swings 2×2 Kip Swings+1 High Toes+2 Kip Swings 2×2 Kip Swings+1 Toes to Bar+2...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :15 Legs only :15 Arms only 1:00 Row 15 Pass Thrus 10 Strict Press :15 Hollow Hold :15 Superman Hold :15 Handstand Hold Strict Press (5×5, building) FLIP IT (AMRAP – Rounds and Reps) AMRAP 12: 20/16 Calorie Row 7 Handstand PushupsRead More

American Fit Co Northwest – CrossFit Partner Workout MEAN GREEN (Time) 800m Run (together) 60 Shoulder Press (65/45) (split) 40 Calorie Bike (split) 20 Rope Climbs (split) 40 Calorie Bike (split) 60 Shoulder Press (65/45) (split) 800m Run (together)Read More