American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Mintes for Quality: 200m Run 10 Ring Rows 5 Pushups to Down Dog :10 Handstand Hold Accessory Work Metcon (No Measure) 3 Rounds: 10 dumbbell hammer curls (moderate) (each side) 10 double dumbbell skull crushers (moderate) 3 Rounds: 15 Strict Pullups (use band if...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: :30 Row 5 Down Dog to Pushup :30 Bike 20 Band Pull Aparts BENCH BUILD UP: 10 @ Empty Bar 5 @ 50% 5 @ 60% 5 @ 70% Strength Bench Press Waves 4 Reps @ 83% 2 Reps @ 100%...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: 1:00 Row 10 Air Squats 10 Single Arm DB Push Press (light DB) 10 Cossack Squats BACK SQUAT BUILD UP 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0:...Read More

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American Fit Co Northwest – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Cal Bike 10 Ab Mat Situps 10 Empty Bar Strict Press Strength Strict Press Waves (4, 2, 4, 2, 4, 2) 4 Reps @ 80% 2 Reps @ 95% 4 Reps @ 80% 2 Reps @ 100% 4 Reps @...Read More

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 20 Ab Mat Sit Ups 200m Run 20 Air Squats 200m Run Accessory Work Metcon (No Measure) 3 Sets: 15 Landmind Rows (each side) 15 DB Bench Press 3 Sets: 20 Banded Chest Flyes 20 Banded Rear Delt Flyes Mobility Mobility Warm...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Cossack Squats 20 Jump Rope 10 Air Squats 250m Row Burgener Clean Warmup Skill Metcon (Weight) 5 Sets: 1 Clean Deadlift 1 Hang Clean Pull 1 Hang Squat Clean Set 1 – 50% Set 2 – 55% Set 3 –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 DB Strict Press 25 Band Pull Aparts 10 Kettlebell Swings Strength Bench Press Waves (4,2,4,2,4,2) 4 Reps @ 80% 2 Reps @ 95% 4 Reps @ 80% 2 Reps @ 100% 4 Reps @ 80% 2 Reps @ 105% *Based...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike/Run/Row 5 Down Dog to Pushup 10 Ring Rows 10 Air Squats 10 Knee Raises on Rope SQUAT BUILD UP: 10 @ Barbell 8 @ 45% 6 @ 55% 4 @ 65% Strength 5RM Back Squat Wave On the 0:...Read More