American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row/Run 5/5 Spiderman Lunge 5 Pushup to Downdog 5/5 Staggered Good Mornings 5/5 Warrior Squats TECHNIQUE & BUILD 0:30 Squat Hold with an empty barbell 0:15 Slow Good Mornings 0:30 Pausing Back Squats SPECIFIC WARM UP OVERHEAD SQUATS PVC 5 Eccentric...Read More

American Fit Co Northwest – CrossFit Partner Metcon LETHAL LINDA (AMRAP – Reps) [Teams of 3] AMRAP 5: Deadlifts (275/185) AMRAP 5: Bike Erg Calories AMRAP 5: Bench Press (135/95) AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95) AMRAP 5: Bike Erg Calories * One Person Working At A TimeRead More

American Fit Co Northwest – CrossFit Hero Wod UNKNOWN HEROES (Time) *with a partner 21 Front Squats (95/65 lb) 21 Pull-Ups 21 Sumo Deadlifts (95/65 lb) 21 Push-Ups 21 Push Presses (95/65 lb) 21 Wall Walks 21 Squat Cleans (95/65 lb) 21 Burpees 21 Curtis P’s (95/65 lb) 21 Toes-To-Bars 21 Double-Unders 21 Power Snatches...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Up-Dog 0:30 Row 0:30 Plank Shoulder taps 0:30 Knuckle Draggers DOUBLE UNDERS 20 Single Unders 10 High and Slow 10 Low and Fast 5, 10,15,20 Unbroken Double Unders PRACTICE ROUND 20 Double Unders 10 Sit-Ups 100m...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Short Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Side to Side Lunge 0:30 Short Box Step-Ups 0:30 Child’s Pose on box 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE &...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Machine 0:15 Jumping Jacks 0:15 Knuckle Drags 1:00 Machine 0:15 Alternating Quad Stretch 0:15 Alternating Cradle Stretch 1:00 Machine MOBILITY 1:00 Downdog/Calf Stretch 1:00 Pole/Rig/Rack Assisted Squat SPECIFIC WARM UP SQUAT CLEANS 5 Shrugs 5 High Pulls 5 Power Cleans 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Bike 0:30 Knuckle Draggers 0:30 Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD STRICT PRESS 5 Strict Presses, Pausing Overhead [Coach: Evaluate athletes midline, and look for the barbell to be over midfoot] STRICT...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) With A Partner 2 Rounds: 100 Wallballs 75 Calorie Row 50 Burpee PullupsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Each Station: Bike Knuckle Dragger Active Spiderman Active Samson Bike Box Step-Ups TECHNIQUE & BUILD DT with an empty barbell 12 Deadlifts [Coach: Flat back, Bar Close] 9 Hang Power Cleans [Coach: Hips need to extend before the elbows pull, meet...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Row 0:30 Active Spiderman PULL-UPS 10 Scap Retractions 0:20 Hollow Hold 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups PUSH-UPS 0:20 Front Plank 5 Hand Release Push-Ups 5 Push-Ups SIT-UPS 5 Sit-Ups AIR...Read More