American Fit Co Northwest – CrossFit Warmup 3 Rounds 1 Minute Single Unders 10 Goblet Squats 35/26 10 Banded Strict Press 1) 10/side – Plate Halo 15/10 2) 10 – Prayer Squats x 3 sec 3) 10/side – 90/90 + hip extension 4) 10 – Jefferson Curls TIME DILATION (Time) 10 Rounds: 15/12 Calorie Row 10 Wallballs (20/14) Rest 1:00Read more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Jog 10 Banded Strict Press 5 Dive Bomb Push Ups 10 Kip Swings 1) 10 Banded Pass Throughs 2) 5/side Banded Around the Worlds 3) 10 Banded Tricep Extensions 4) 10 Banded High Lows Shoulder Press (5×5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead more

American Fit Co Northwest – CrossFit Warmup PARED DOWN (Time) (Teams of 2) 1000m Row 60 Burpees 50 Sync Air Squats 1000m Row 40 Handstand Pushups 50 Sync Air Squats 1000m Row 20 Wall Walks 50 Sync Air SquatsRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 0:30 Bike or Row (increase pace every 0:10) 5/leg Reverse Lunges 5 Inch Worm + Push Up Barbell Warm Up: Down Up High Pull Strict Press Frankenstein Squat Push Press Squat Clean Push Jerk or Split Jerk (athlete choice) Prep for WOD – build to WOD weight TUDER (Time) (with a Partner) 1 mile Run (together) 31 Push-Ups (each) Then, 20 Rounds (switch after each round) of: 3 Deadlifts (135/95 lb) 3 Clean-and-Jerks (135/95 lb) 3 Front Squats (135/95 lb) Then, perform: 31 Push-Ups (each) 1 mile Run (together)This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody. This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who...Read more

American Fit Co Northwest – CrossFit Warmup 4:00 EMOM 1: 0:30 Plate Pinch Hold 25/15 2: 0:30 Russian Swing 3: 0:30 Down Dog / Up Dog 4: 0:30 Jumping Jacks 1) 10 Squat Mornings 2) 10 x 3s Hold Calf Stretch 3) 0:30/side Hip Opener on box 4) 10/side Scorpion + Reach CARRY ON (5 Rounds for calories) AMRAP 4 x 5 Rounds: 100m Odd Object Carry 40 Double Unders Max Calorie Bike Handstand Walk (12:00 of Practice on your Hands) Skill: 5 minutes per station 1. Strict Handstand Push Up Practice: a. Plate Deficit (kick up to wall, slowly lower, repeat) b. Strict HSPU or Highest box possible 2. Handstand Walks a. Wall Walks x 2 b. Practice out in open kicking up and walking 3. Handstand Holds a. 0:20 against wall b. 0:10 one foot off wallRead more