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

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig Metcon (No Measure) 3000m Row or 6000m Bike or 2400m Run Rest 4:00 5 Rounds: 250m Row (Fast) 125m Row (Easy) or 500m Bike (Fast) 250m Bike (Easy) or 200m Run (Fast) 100 Run (Easy)Read more

American Fit Co Northwest – CrossFit Warmup 8:00 to complete: 3:00 Row or Bike 3 Rounds: 5 Wide Stance Squats 4/leg Forward/Backward Monster Walks 5 Max Height Jump Squats Squats (Weight) 5 Sets: 2 Front Squats + 3 Back Squats ABOVE THE RIM (AMRAP – Rounds and Reps) AMRAP 12: 10 Wallballs (20/14) 1,2,3,4,5,6,7…. Bar Muscle UpsRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 10 Squat Mornings 8 Russian Swings 4/side Cossack Squats 1) Banded Front Rack Stretch 0:30/side 2) 10 Down Dog/Up Dog 3) 10/leg Hamstring Floss Run through power clean before specific Power Clean (Build to a Heavy Single) POWER BELLY (Time) 3 Rounds: 3 Power Cleans (185/125) 15 Toes to Bar 400m RunRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 7/5 Calorie Bike or Row 10 Foot Forward/Backward Bear crawl 0:10 Lockout on box or rings 1) 10/side Scorpion 2) 10/side Down Dog Pedaling Calf Stretch 3) 10/side Tricep Extension 4) 10/side Hamstring Sweep BIKE PUMP (AMRAP – Reps) 5 Rounds: 1:30 Max Calorie Bike 1:30 Max Bench Press (Bodyweight) 1:30 Max Calorie Bike 1:30 Max Ring DipsRead more