American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 20 Double Unders (40 single unders) 10 American Kettlebell Swings 35/26 10 Air Squats 10 PVC Pass Throughs Barbell Warm Up: 10 Down Up High Pull 10 Muscle Snatch 10 Hang Squat Snatch 10 Power Snatch (mid shin) 10 Overhead Squats Hang Snatch (12:00 EMOM) FAST AND HEAVY (5 Rounds for time) Every 5:00 x 5 Rounds: 100m Sprint 25 Double Unders 1 “Heavy” Hang SnatchRead more

American Fit Co Northwest – CrossFit Warmup 4 Rounds: 10/8 Cal Bike 10 Banded Thrusters 3/leg Spider-Man Lunge 1) 10 Banded High Lows 2) 10 Banded Good Mornings 3) 10/arm Banded Strict Press 4) 10 x 3s Calf Stretch on rig QUARTER POUNDER (AMRAP – Rounds and Reps) Teams of 2: AMRAP 25: 40/30 Fan Bike or 65/50 C2 Bike 30 Dumbbell Thrusters (50/35) 20 BurpeesFan BikeRead more

American Fit Co Northwest – CrossFit Warmup 5 Minute AMRAP 10 Steps in Flat Bear Crawl 10 Squat Jacks 10 Scap Push-Ups 10 Scap Pull-Ups 10 Down Dog/Up Dog + Ankle 10 Alt Calf Stretch x 3 sec 3 (x 10 sec) German Stretch 10/side 90-90 Hip Switch Skill – Pistol Squat (7 minutes) 1. Lateral Box Step Up 2. Pistol from top of box 3. Pistol assisted from rig 4. Attempt pistol squat CHUCK (Time) 10 Rounds: Push-Ups (3-6-9-12-15-18-21-24-27-30 reps) Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps) Dips (2-4-6-8-10-12-14-16-18-20 reps) Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps) Pistols (5-5-5-5-5-5-5-5-5-5 reps)The “Chuck” Hero WOD is dedicated to PTE Chuck who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.Read more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 200m Run 1 Around the World Plate Hop 10 Cherry Pickers 1) 10/leg Hamstring Sweep 2) 5/side Calf Stretch on Rig 3) 10/side Scorpion MINUTE CLINIC (No Measure) EMOM 25: 1: 200m Run 2: 400m Bike 3: 200m Row 4: 7 Burpees 5: RestRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 30 Single Unders 10 Barbell Good Mornings 5 Straight Leg Sit Ups 1) 10/side Bird Dog 2) 10/side Scorpion 3) 10 Cat Cow 4) 10 Rolling Hamstring Stretch Deadlift (3×3) GRATEFUL DEAD (Time) 21-15-9 Deadlifts (225/155) 63-45-27 Double Unders*Single Unders 84-60-36Read more