American Fit Co Northwest – CrossFit The Anthem Army (Checkmark) Every 1:30 (10 sets) 7 Strict Pullups 14 Push-Ups 21 Russian Kettlebell Swings (moderate) Consistent Calories (Any Machine) Accessory (Checkmark) 3 sets 10 DB Spider Curls @ moderate weight – maintain quality 10 Tricep Dips @ moderate weight – maintain quality -rest 1:00 between sets- DB Spider Curls Tricep DipsRead more

American Fit Co Northwest – CrossFit Uncle Sam’s Slam (7 Rounds for time) Every 3:00 (7 sets) 250/ 200m Row 50 Double Unders 12 Toes to Bar (Scored by Time each set) Accessory (Checkmark) 3 sets 30 Weighted Russian Twists 10 Hip Extensions :30 Plank Hold -rest 1:00 Dumbbell Russian TwistRead more

American Fit Co Northwest – CrossFit Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 6 sets 2 Deadlifts @ 80–85% LOOTIN (AMRAP – Rounds and Reps) AMRAP 15: 100m Suitcase Carry (50/35) 400m Run 100m Suitcase Carry (50/35) 10/10 Hang Dumbbell Snatches (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Movement Prep/Activation: 1 Round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- 2 rounds of Banded 7s Workout Prep: 1 Round @ 60% 100m Run 3 Pull Ups 6 Push Ups 9 Air Squats Workout 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 click here FREEDOM (RX): “Murph”...Read more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 3 Rounds 1:00 Easy Row 25ft Light Sled Push or 25ft Bodyweight Lunge 8 Glute Bridges 6 Tempo Air Squats 2x50ft Shuttle Run Workout Prep: 1 Round @ 60–70% 100m Row 25ft Sled Push or 25ft Single Dumbbell Walking Lunge Roy Rogers (Time) FREEDOM (RX): 4 Rounds 500/450m Row 100ft Sled Push (2×45/1×45)(or 50ft Single Dumbbell Walking Lunge (50/35)) (Scored by Time) (KG conv: 2×20/1×20 on sled, 22.5/15 DB) INDEPENDENCE (Intermediate): 4 Rounds 400/350m Row 100ft Sled Push (1×45/1×25)(or 50ft Single Dumbbell Walking Lunge (35/25)) (KG conv: 1×20/1×10 on sled, 15/10 DB) LIBERTY (Beginner): 4 Rounds 300/250m Row 50ft Empty Sled Push (or 10 Single Dumbbell Box Step Ups (light)) Workout Option 2 Recovery Workout (Checkmark) 30 Minute AMRAP at continuous Zone 2 effort: 25ft Inchworms 25ft Duck Walk 5 World’s Greatest Stretch with rotation...Read more