American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 20 Plate Hops 5/side Box Step Up 10 Jumping Jacks 5 Inch Worms 1) 10 Rolling Hamstring Stretches 2) 0:30/side Barbell Quad Smash 3) 5/side Lunge + Torso Twist MATCHBOX 20 (AMRAP – Rounds and Reps) AMRAP 20: 8 Single Dumbbell Box Step Ups (50/35) 10 Dumbbell Clean and Jerks (50/35) 18/15 Calorie Row Accessory Work (6 Rounds for weight) 3 Sets: (For Quality) 10 Weighted Sit Ups 25 KB Side Bends 50′ Front Rack LungeRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run 6 Cherry Pickers 10 Calf Raises on Plate 6 Jumping Air Squats Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In Place 4: Open the Gate ROPE SWING (AMRAP – Reps) AMRAP 8: 2000m/1600m Bike 400m Run Max Double Unders Rest 3:00 AMRAP 8: 800m Run 1000m/800m Bike Max Crossovers Rest 3:00 AMRAP 8: 1500m/1200m Bike 600m Run Max Single UndersRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 5 Inch Worm + Push Ups 10 Russian Swings 5/side Lunges 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Barbell Deadlifts Deadlift (5×5 (Building)) PULLED PORK (Time) 50 Pullups 40 Deadlifts (135/95) 30 Toes to Bar 20 Power Cleans (135/95) 10 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: Increasing pace cardio Even: 5 Banded Pull Aparts + 5 Banded Pass Throughs 1) 10 Cherry Pickers 2) 10 Wall Pass Throughs 3) 3 x 10s/side Chicken Wing Stretch Barbell Power Snatch Warm Up: 5-7 reps of each High Hang Muscle Snatch Snatch Push Press (behind the neck) Hang Power Snatch Power Snatch Prep to WOD weight BIKE TO WORK (AMRAP – Rounds and Reps) AMRAP 25: (Teams of 2) 60 Calorie Bike 45 Burpee Box Jumps (24/20) 30 Power Snatches (95/65)Read more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 15 Jumping Jacks (clap behind back) 10 Kip Swings 5 Hanging Knee Riase (Knee to Chest/Shoulder) 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 0:30 Grip Opener Review movements and scales for Rope Climb MOON (Time) 7 Rounds: 10 Hang Split Snatches, Right Arm (50/35 lb) 1 Rope Climb (15 ft) 10 Hang Split Snatches, Left Arm (50/35 lb) 1 Rope Climb (15 ft)U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.Read more