American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 7/5 Calorie Bike or Row 15 Banded High Pulls 10 Kip Swings 1) 0:30/side Front Rack Rig Stretch 2) 10/side Tricep Extension 3) 10 Squat Mornings 4) 5/side Scorpion + Reach DUMBFOUNDED (3 Rounds for reps) 3 Rounds x AMRAP 7: 40 Dumbbell Snatches (50/35) 800 Meter Run Max Rope Climbs (15′) Rest 3 Minutes Between RoundsRead more

American Fit Co Northwest – CrossFit RUN RUN RUDOLPH (Time) Teams of 3: 400m Team Run 60 Bench Press (155/105) 800m Team Run 40 Bench Press (155/105) 1600m Team Run 20 Bench Press (155/105)Read more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 5 Power Cleans 10 Kip Swings 5 Russian Swings 10 Banded Push Press 1) 5 Barbell Jefferson Curls 2) 0:30/side Banded Tricep Stretch 3) 0:30/side Box Hip Opener LUPO (Time) (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95 lb) 30 Push Jerks (135/95 lb) 20 Weighted Lunges (135/95 lb) 10 Thrusters (135/95 lb) Cash-Out: 1,967 RowThis hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.Read more

American Fit Co Northwest – CrossFit Warmup 5:00 Moderate Cardio 1) 10/direction Leg Swings 2) 10/side Box Hip Opener 3) 5/side Rig Calf Stretch 4) 5/side Lunge + Hamstring Stretch WICKED WITCH (Checkmark) AMRAP 10: 3000m Bike Max Cal Row/Ski/Run Rest 4:00 AMRAP 8: 2250m Bike Max Cal Row/Ski/Run Rest 3:00 AMRAP 6: 1500m Bike Max Cal Row/Ski/RunRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: Island Jog 5 Inch Worms 15 Jumping Jacks 5 Pitcher Catcher Stretch Barbell Prep: 1) 10 Romanian Deadlfits 2) 10 High Hang Muscle Cleans 3) 10 Front Squats 4) 10 Hang Power Cleans Squat Clean (EMOM 20: 1 Squat Clean) FLAT FEET (Time) 21-15-9 Toes to Bar 30 Double Unders 21-15-9 Squat Cleans (95/65) 30 Double UndersRead more