American Fit Co Northwest – CrossFit Warmup 4:00 AMRAP: 100m Run/ 250m Bike 0:20 High Knees in place 0:20 Butt Kicks in place 10 Quick Air Squats 1) 10 Kip Swings 2) 10 Scap Pull Ups 3) 10 Down Dog / Up Dog 4) 10 Scap Push Ups 5) 5/side Rig Calf Stretch Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds (6:00 cap): 10 KB Goblet Mornings 5/side Single Arm Russian Swings 3/side Single Arm Shoulder Press 20 Single Unders 1) 5/side Scorpion + Reach 2) 10/side Bird Dogs 3) 10 Jefferson Curls 4) 10 Empty Barbell Deadlifts Strict Press (7×1 Building (on the 2:00)) JUMPING JOEY’S (AMRAP – Reps) AMRAP 7: 30 Double Unders 12 Alt DB Snatches 50/35 Cool Down Wall Figure 4 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 5:00 Cardio: Rowling: w/ partner try to row to 100m exactly go over – burpees go under – squat jumps 1) 0:30/side Hamstring Floss 2) 5/side Lunge + Hamstring Stretch 3) 5/side 3s Hold Calf Stretch on rig LIMITED LIABILITY PARTNER “SHIPS” (AMRAP – Reps) AMRAP 30: 250m Row 10 Burpees 500m Bike *With a Partner *You go, I go Cool Down Pancake Stretch 2:00 (legs up on the wall, fall out like a Y)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 2:00 Moderate Bike or Row 10 Prayer Squats (3s hold) 15 Jumping Jacks 5/side Squat + Thoracic Twist 1) 10 Banded High Lows 2) 5/side Lunge + Elbow to ground 3) 0:30/side Box Hip Opener 4) 10 Box Pass Throughs Front Squat (5×3 Building (every 2:00)) 3n (AMRAP – Reps) AMRAP 12: 3, 6, 9, 12,… Strict Pull-Ups 50’ Single Dumbbell Lunges (50/35) Cool Down Foam Roll/Lax Ball Lat Smash 1:00/sideRead more

American Fit Co Northwest – CrossFit Warmup 5:00 AMRAP: 15 Jumping Jacks 5/5 Box Step Ups 10 Russian Swings 4 Down Dog / Up Dog 1) 10 Jefferson Curls 2) 10 Wall Pass Throughs 3) 5/side Scorpions 4) 10/side Bird Dogs Tabata Running Warm Up: 1: High Knees 2: Butt Kicks 3: Low Skip In Place 4: Open the Gate GRASSHOPPER (AMRAP – Rounds) AMRAP 18: 300m Run 9 Deadlifts (185/135) 15 Box Jumps (24″/20″) Cool Down KB Calf Smash 1:00/sideRead more