American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 8 Barbell Squat Mornings 4/leg Box Step Ups 8 Russian Swings 4 Romanian Deadlifts 1) 10/side Bird Dogs 2) 10/side Scorpions 3) 5/side Lunge + Hamstring Stretch 4) 10 Down Dog / Up Dog REPLAY (Time) 3 Rounds: 15/12 Calorie Bike 12 Deadlifts (185/135) 9 Box Jump Overs Rest 3:00 27 Box Jump Overs 36 Deadlifts (185/135) 45/36 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP 100m Row 10 Lunges 100m Jog 10 Up/Down Planks 1) 10/side Scorpion + Reach 2) 10/side Hamstring Sweep 3) 10 Banded Pass Throughs 4) 5 Inch Worms + Push Up AND WHEN YOU’RE FIFTEEN (AMRAP – Rounds and Reps) AMRAP 30: (teams of 3) 60 Calorie Row 45 Dumbbell Clean and Jerks 30 Hand Release Pushups 15 Strict PullupsRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP 10 Med Ball Hug Squats 10 Eye-Level KB Swings 10 Med Ball Strict Press 1) 10 Wall Pass Thrus 2) 10 Glute Bridges 3) 10 Prayer Squats (hold 3s in bottom) Back Squat Prep *go over points of performance drive BIRCHALL (Time) 100 Back Squats (Bodyweight) *Perform 5 Burpees at the top of each minuteThis British Hero WOD is dedicated to Major Sean Birchall, 33 years old of 1st Battalion Welsh Guards, who died in an explosion in Afghanistan on June 19, 2009. Also dedicated to Lt Paul Mervis, Robert McClaren, and Cyrus Thatcher who died in the same month. Major Birchall was killed by an explosion whilst on patrol in Basharan, near Lashkar Gah, in Helmand province, Afghanistan. One other soldier was injured in the incident.Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00) 200m Run 10 Banded Bent Over Rows 5 Sumo Stance Good Mornings 1) 10 Scap Pull Ups 2) 5/side Rig Calf Stretch 3) 10 Banded High Lows 4) 10/side Leg Swings LONG WINTER’S NAP (No Measure) 10-1 Barbell Bench Press (115/80) 5 Strict Pullups 250m Row/500m Bike/200m Run/200m Ski Kipping Skill Work Spend 15:00 working on kipping practiceRead more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM Odd: 15 G2OH w/plate 25/15 Even: Bike or Row (moderate pace) 1) 10 PVC Pass Throughs 2) 5/side PVC Around the World 3) 10 PVC Sit & Reach Snatch (EMOM 15: 1 Hang Snatch + 1 Snatch) GRANDMOTHER’S HOUSE (AMRAP – Rounds and Reps) AMRAP 15: 500m Row 15 Burpees Over Rower 400m Run 15 Burpees Over RowerRead more