American Fit Co Northwest – CrossFit Warmup 0:30 Cardio Movement 10 Kip Swings 15 Jumping Jacks 5 Straight Leg Sit Ups 1) 10 Scap Pull Ups 2) 10 Banded High Lows 3) 0:30 Hollow Body Hold + 0:30 Cobra Stretch WENDLER’S CARDIO (Checkmark) 5 Rounds: 20/15 Calorie Machine 10 Strict Pullups 400m Sandbag Carry 3 Rounds: 20/15 Calorie Machine 10 Strict Pullups 400m Sandbag Carry 1 Round: 20/15 Calorie Machine 10 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (Cap 6 mins) 10/leg Jumping Split Squat 8 1-1/4 Air Squat :60 sec Moderate Cardio 1) 10 Barbell Squat Mornings 2) 10 Prayer Squats 3) 10 Cat/Cow Back Squat (5,4,3,2,1,10,10) BEACH CRUISER (Time) 30 Calorie Bike 30 Sandbag Squats (70/50) 20 Calorie Bike 20 Sandbag Squats (70/50)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 10 Kip Swings 5 Inchworms + Push Up Ring Muscle Up Work (6:00) – Progression of the following : 3 sets x 5 Reps : 1. Banded Hip Pop 2. Hip Pop + Catch 3. Strict Ring Tracing from Toes/Top of Feet 4. Banded Ring Pull + Transition Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead more

American Fit Co Northwest – CrossFit Warmup 8:00 EMOM: 1, 3, 5, 7 – Nasal Breathing Cardio 2: 15 Banded Bent Over Rows 4: 10 Banded Pass Throughs 6: 20 Pogo Hops 8: 10 Down Dog / Up Dog 1) 10/arm Banded Push Press 2) 5 Inch Worms + Push Up 3) 5/side x 3s Hold Rig Bicep Stretch Bench Press (5,4,3,2,1,10,10) PORCH SWING (AMRAP – Rounds and Reps) AMRAP 7: 2, 4, 6, 8, 10…. Dumbbell Bench 10, 20, 30, 40, 50…..Double UndersRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row / 250m Bike 10 Dive Bomb Push Ups 15 Jumping Jacks 10 Banded Front Squats 1) 5/side Squat + Thoracic Twist 2) 10 Pitcher / Catcher Stretch 3) 10 Cherry Pickers 30 FOR 30 (AMRAP – Rounds and Reps) AMRAP 30: w/ partner 30 Calorie Row 30 Burpees Over Rower 30 Calorie Bike 30 Dumbbell Thrusters (50/35)Read more