American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) EMOM 25: 1 – 15/12 Calorie Machine 2 – 25′ HS Walk 3 – 1/2 Rope Climbs 4 – 12 DB Snatches (50/35) 5 – 5 Back Squats @ 85% of 5RM Accessory Work Metcon (No Measure) 4 Sets: 25 Ab Mat Situps...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run :30 Bike 10 Good Mornings 5 Strict Press CLEAN WARMUP Hero Wod Oberheim 703 (Time) 4 Rounds: 44 Double Unders 5 Clean and Jerks (155/105) 19 Pushups 2021m Bike Cash Out 1 Mile Run w/ VestThis workout is dedicated to Champaign...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 30 minutes of any combination of cardio machine or weighted ruck/sled drag Accessory Work Metcon (No Measure) 100 Pushups 50 Chinups *Split reps as needed 5×10 Dips 5×10 Barbell Rows 5×20 Banded Tricep Extensions 5×20 Hammer CurlsRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Kettlebell Swings 5 Ring Rows 10 Air Squats 3 Strict Pullups Metcon Run It Back (6 Rounds for time) On the 4:00 x 6 Rounds: 12 Pullups 21 Kettbell Swings (53/35) 400m RunRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Easy Row 10 Good Morning 1:00 Easy Bike 5 Pushups to Down Dog Metcon John Deere (Time) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Easy Row Min 2: 6 Burpees Min 3: 6 KBS + 8 Air Squats Strength Metcon (Weight) 6 Sets: 16 Barbell Step Back Lunges Metcon Front Burner (Time) 20 Front Squats (135/95) 20 Lateral Barbell Burpees 20 Push Jerks (135/95) 20...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) ARMAP 7: 200m Row 5 Walkouts 25′ Banded Walks 10 Barbell Back Squats 25′ Banded Walks Hero Wod Ned (Time) 7 Rounds: 11 Back Squats @ Bodyweight 1000m RowSpecial Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force...Read More
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) AMRAP 30: 500m Ski 400m Run 30 Calorie Bike 20 Calorie Row 10 Burpees Accessory Work Metcon (No Measure) 12-10-8-6 DB Rows After Each Set: 25 Lat Pull Downs 30 Banded Curls 12-10-8-6 DB Bench Press After Each Set: 8 Arnold Press 12 Lateral/Front...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warm-Up Down one side of gym (approx. 20m), jog back to the start. 1. High knee karaoke 2. Over the hurdle 3. Knee Hugs 4. Figure 4 5. Lunge with Samson stretch 6. Lunge with torso twist 7. Toe to touch (toy soldier) 8....Read More
