American Fit Co Northwest – CrossFit Warmup 6:00 AMRAP: 15 Banded Good Mornings 10 Kip Swings 5 Weighted Hollow Body Rocks 1) 10 – Banded High/Low 2) 10/side – Split Stance Banded High Pull 3) 10 – Barbell Jefferson Curls 4) 10 – Down Dog + Up Dog Shoulder Press (10-8-6-4-2) TURTLE POWER (Time) 3 Rounds: 30 Dumbbell Snatch (50/35) 30 Toes to BarRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 0:30 Double Under Practice can start with single unders then progress to double unders 6 Dive Bomb Push Ups 6 Barbell Front Squats 1) 0:30 Squat with barbell on knees (not a smash, just hold the bottom of a squat; can bottom out) 2) 0:30/side Front Rack Opener 3) Barbell Clean & Jerk Warm Up: – High Hang Squat Clean – Hang Squat Clean – Push Press – Push Jerk Clean and Jerk (EMOM 10: Building to Heavy) TIME FLIES (Checkmark) EMOM 21: Minute 1: 6 Clean and Jerks (135/95) Minute 2: 12 Wallballs Minute 3: 24 Cross OversRead more

American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 5 High Hang Muscle Cleans 10 Burpee Planks 5 Banded Overhead Squats 10/side Lateral Hops over Bar 5 Banded Push Press 1) 10 x 90/90 Hip Opener (no extension) 2) 5/side Lunge + Hamstring Stretch 3) 10/side Cossack Squat 99 LUFTBALLONS (Time) Teams of 3: 99 Power Cleans (95/65) 99 Calorie Row 99 Overhead Squats (95/65) 99 Burpees over Bar 99 Push Jerks (95/65)Read more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: 0:45 Cardio of Choice Even: 0:45 Tempo Air Squats 1) 10 Banded Pull Aparts (chest) 2) 5/side Scorpion + Reach 3) 5/side Squat + Thoracic Twist 4) 10 Scap Pull Ups THE PAYNE TRAIN (Time) For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter Run 2 Rounds of Cindy* 300 meter Run 1 Round of Cindy* 300 meter Run *1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission. The men were killed when the armoured G-Wagon they were riding in was struck by a roadside bomb near the Gumbad platoon house. Cpl....Read more

American Fit Co Northwest – CrossFit Warmup 6:00 EMOM: Odd: Easy to Moderate Cardio 2: Rolling Hamstring Stretch 4: Extended Inch Worms 6: Burpee Planks 1) 10 Scap Push Ups 2) 10 Cherry Pickers 3) 10 Super Man Rocks 4) 5 Inch Worm + Push Up 5) 10/side Calf Stretch (3s hold) Recovery Flow 3 Rounds: 30/25 Calorie Machine 200m Sled Drag 30/25 Calorie Machine Rest 2:00Read more