American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 200m Run -then- 5-4-3-2-1 Down Dog to Pushup *20 Band Pull Aparts b/t each set Warm-Up Sets: (based off old 5RM) 5 @ 60% 5 @ 80% 2 @ 90% 2 @ 100% 1-2 @ 105% First 5RM Attempt @ 105% Strength Bench Press (5RM)...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge 5 Down Dog to Pushup BACK SQUAT PREP Warm-Up Sets: (based off old 5RM) 5 @ 60% 5 @ 80% 2 @ 90% 2 @ 100% 1-2 @ 105% First...Read More

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: (w/ partner) 30 Calorie Bike 30 Toes 2 Bar 300m Run 30 Power Cleans (135/95) 30 Burpees Over Bar 300m RunSplit reps as need and run togetherRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Run 10 Good Mornings 8 Kip Swings 5 Pushups to Down Dog Hero Wod Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw,...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 1000m Run 2000m Bike 25 Ab Mat Situps 800m Run 1600m Bike 20 Ab Mat Situps 600m Run 1200m Bike 15 Ab Mat Situps 400m Run 800m Bike 10 Ab Mat Situps 200m Run 400m Bike 5 Ab Mat Situps Accessory Work Metcon (No...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Row 5 Down Dog to Pushups 10 PVC Overhead Squats 5 KB Swings 10 Box Step Ups Strength Overhead Squat (Build to a Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 Buy-In: 2000m/1800m Row Max Rounds In...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 500m Bike 10 Good Mornings 5 Down Dog to Pushups 10 Kip Swings 20 Band Pull Aparts Accessory Work Metcon (No Measure) 3 Rounds: 8 Half Kneeling Bottom Up KB Press 8 DB Bent Rows 8 Pushups Strength Bench Press (3×5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10 Burpees BACK SQUAT BUILD UP: 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 74%...Read More

American Fit Co Northwest – CrossFit Partner Metcon Everything in Moderation (AMRAP – Rounds and Reps) AMRAP 20: 200m Run (together) 14 Deadlifts (225/155) 14 Calorie Bike Accessory Work Metcon (No Measure) 3 Sets for Quality: 8 Incline DB Bench Press 8 Ring Rows 50′ Bottoms Up KB WalkRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Easy on Bike Banded Lat Stretch 1:00/side Kettlebell Calf Smash 1:00/side Calf Stretch on Post 1:00/side Banded Hamstring Stretch 1:00/side 2 Rounds: 7 Pushups to Down Dog 7 Cossack Squats 7 KB Deadlifts 7 Sit ups 7 Box Step Ups Hero Wod Heidi (AMRAP...Read More