American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Banded Good Mornings 5 Scap Pullups 5 Kip Swings 5 Strict Pullups 10 Front Squats Gymnastics Skill Kipping Technique We are going to spend 15 minutes practice our kipping pull-ups or chest 2 bars Metcon 9 to 5 (AMRAP –...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 50′ Bear Crawl 50′ Suitcase Carry (each arm) :30 Shoulder Taps 1:00 Bike Strength Push Jerk Technique 5 Sets: 2 Pausing Push Jerks 1 Push JerkPercentages based of our 1RM Jerk: Set 1 – 50% Set 2 – 55% Sets 3+4+5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Down Dog to Pushups 30′ Medball Lunges 10 Box Step Ups Strength Back Squat (10-8-6-4-2) Percentages based off 1RM Back Squat: Set 1 – 10 Reps @ 55% Set 2 – 8 Reps @ 65% Set 3 –...Read More

American Fit Co Northwest – CrossFit Partner Metcon Fortitude (AMRAP – Rounds) EMOM 30: Min 1 – 15/12 Calorie Row Min 2 – 15 Burpees Accessory Work Metcon (No Measure) 3×10 Strict Pull-up 3×25 Banded Row 100 Banded CurlsRead More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: :30 Bike :30 Down Dog to Pushup :30 Alternating Lunge :30 Ring Rows :30 Situps Skill Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″...Read More

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5....Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds for Quality: 10 Spiderman Lunge and Reach 250m Row :30 Plank 10 Air Squats 10 Good Mornings Strength Deadlift (1 Rep Max) We will be spending 15:00 finding a 1RM on our deadlift. Lets take our time building up to our heavy reps...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 1:00 Bike 25′ DB Suitcase Carry (each side) 25′ DB Overhead Carry (each side) 10 DB Deadlifts 5 Inch Worms Strength Bench Press (1 Rep Max) We will be spending 15:00 finding a 1RM on our bench press. Lets take our...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 1:00 Bike 10 Spiderman Lunge and Reach 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts Strength Front Squat (1 Rep Max) We will be spending 30:00 finding a 1RM on our front squat and...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Ski/Row 10 Down Dog Pushups 10 Ring Rows 50′ Double KB Front Rack Carry Metcon Round of Applause (Time) 4 Rounds: 12/9 Cal Bike 30 DB Snatches (50/35) 12/9 Cal Bike 100′ DB Overhead Lunge (50/35) Accessory Work Metcon (Weight) 9-7-5-3 Barbell...Read More