American Fit Co Northwest – CrossFit Warm-up 2 Rounds: 250m Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Metcon Light Weight: 8 Deadlifts 6 Hang Cleans 4 Push Jerks Medium Weight: 6 Deadlifts 4 Hang Cleans 2 Push Jerks Workout Weight: 3 Deadlifts 2 Hang...Read More

American Fit Co Northwest – CrossFit Partner Workout “12 DAYS OF CHRISTMAS” (Time) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD...Read More

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs 5 Kip Swings 5 Hanging Knee Raises 5 Ring Rows Strength Deadlift Build Up: 5 @ 50% 5 @ 50% 3 @ 65% 3 @ 70% 1...Read More

American Fit Co Northwest – CrossFit Recovery Flow 8 Rounds: 1000/900m Bike 10 Burpees 100m Dumbbell Carry Rounds 1-4: Front Rack Carry Rounds 5-8: Farmer’s CarryRead More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts Strength Build to opening weight for Push Press 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% 1 @ 70% 1 @ 80% Push...Read More

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Elbow Roatations 5 Strict Press 5 RDLs Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 Power Cleans Strength Power Clean (Build to a Heavy Single) we will have 15:00 to find 1RM Metcon DONNY (Time) 21-15-9-9-15-21: Deadlifts...Read More

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5/5 Lunge and Reach 10 PVC Good Mornings 10 PVC Pass Thru’s 10 Situps Strength For Time: 90 Ab Mat Situps 30′ Back Rack Lunge 30′ Front Rack Lunge 30′ Overhead Lunge Barbell – (95/65) Metcon BIKE WARMUP: 3 Rounds: 1:00 Easy :30 Moderate...Read More

American Fit Co Northwest – CrossFit Bench Press (On the 2:00 x 6 Sets: 3 Bench Press @ 78%) Metcon (No Measure) On the 3:00 x 5 Sets: 15 Close Grip Bench :30 Top of Ring Hold 45 Banded Press Downs Metcon (No Measure) Teams of 4: Relay Style AMRAP 12: 5 Burpees over Bar...Read More

American Fit Co Northwest – CrossFit Warm-up 500m Row 3 Rounds: 5 Pullups 10 Pushups 15 Air Squats 3 Rounds: :15 Hollow Holds :15 Superman Holds 10 Scap Pullups 5 Kip Swings Kip Control Drill 3×3 Toes to Bar Clean & Jerk Warmup (1 Set @ Hips/Knees/Mid Shin) 5 Shrugs 5 High Pulls 5 Muscle...Read More

American Fit Co Northwest – CrossFit Warm-up 1:00 Banded Lat Stretch 1:00 Pigeon Stretch 1:00 Banded Tricep Stretch 1:00 Frog Stretch 3×15 Band Pull Aparts 3×15 Glute Bridges 3x15sFlutter Kicks 3x30s Glute Bridge Hold Recovery Flow 25-20-15-10-5 Single Dumbbell Bench Press 50-40-30-20-10 Single Dumbbell Reverse Lunges 100-80-60-40-20 Double Unders 1000-800-600-400-200 Meter BikeRead More