American Fit Co Northwest – CrossFit Warmup 3 Rounds (5:00 cap) 0:30 Row or Bike 10 Medicine Ball Cleans 1 Wall Walk + 0:10 HS Hold at top 1) 5/side Lunge + Elbow to Ground 2) 5 Extended Inch Worms 3) 10/side Hamstring Sweep 4) 10 Prayer Squats (3s hold) BALLIN’ (Time) 50 Wallballs 30 Toes to Bar 50/40 Calorie Row 30 Toes to Bar 50 Wallballs Accessory Work 3 sets: :15 L-Sit 10 Weighted Situps :30 Second Plank Hold 10 Strict Hanging Leg Raise :15 L-Sit 30m DB Front Rack Carry (left) 30m DB Front Rack Carry (right)Read more

American Fit Co Northwest – CrossFit Warmup 8:00 EMOM: 1, 3, 5, 7 – Nasal Breathing Cardio 2: 15 Banded Bent Over Rows 4: 7 Cherry Pickers 6:10/side Leg Swings 8: 10 Down Dog / Up Dog 1) 10/arm Banded Push Press 2) 5 Inch Worms + Push Up 3) 5/side x 3s Hold Rig Bicep Stretch Bench Press (10-10-8-8-6-6) *5 Speed Pushups after each set CAPE CANAVERAL (3 Rounds for reps) AMRAP 3 x 3 Rounds: 12 Strict Pullups 12 Dumbbell Bench Press Max Shuttle Runs Rest 2:00Read more

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