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

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 15 Good Mornings :30 Plank :30 Spiderman Lunge (each leg) 10 Glute Bridges 25m High Knees 25m Butt Kickers 100m Run DEADLIFT (GRIP/STANCE Every Rep) 7 DL (empty bar) 2 sec pause at knees on the up and down Knee Tracking 5 DL(light weight) with 2...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :15 Legs only :15 Legs & Lean 1:00 Row 15 Good Mornings :15 Hollow Hold :15 Superman Hold :30 Pigeon Stretch (each side) ROWING WARMUP Foot Placement Legs/lean/arms/arms/lean/legs Tempo of stroke Chain between screws PRACTICE ROUND 3:00 of Rowing :40 on/ :20 off :30 on/ :30...Read More

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :30 Sampson Stretch (each side) 10 Single Arm DB Swings 10 DB Goblet Squats 10 DB Press 10 DB Rows :20 Bar Hang 200m Run PICKING ROSES (Time) 3 rounds: 30 Dumbbell Snatches (50/35) 30 Toes-to-BarsRead More