American Fit Co Northwest – CrossFit YO-YO DIET (No Measure) Accumulate 200/160 Calories on any Machine Metcon (No Measure) 4 sets: 6 Back Squats 12 Lunge Steps (each side) 25 Jumping SquatsRead more

American Fit Co Northwest – CrossFit Warmup 1:00 Bike 5/5 Spiderman Lunge and Reach :30 Straight Arm Plank Hold 1:00 Bike 10 Scap Pullups 5 Pushups to Down Dog 1:00 Bike 5 Kip Swings 1 Lap Front Rack Carry BUILD UP 3-4 Sets: (Building in Weight) :15 second Bike 3 Toes to Bar 90′ Carry Semifinal Final (Time) 3 Rounds: 15/10 Calorie Fan Bike 15 Toes to Bar 90′ Front Rack Carry (70/50) Metcon (No Measure) 3 Rounds: 10 Strict Pullups 15 Drag Curls 10 Double DBRow 15 Straight Arm PulldownsRead more

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20 Second Down Dog to Push-Ups 20 Second Active Samson 20 Second Active Spiderman 20 Second Single Unders HANDSTAND PUSH-UPS 15 Second Handstand Hold Cue athletes to press through the floor and squeeze glutes to brace. 5 Pike Push-Ups Cue head to move forward to create a slight triangle with the three points of contact (head and hands). 2 Handstand Negatives Cue full control to the floor. 2-3 Strict Handstand Push-Ups Cue full control to the floor and creating the triangle on the ground. 4-5 Kipping Handstand Push-Ups The athletes should never lose control of the rep and be falling to the floor. The athlete should be able to stop the rep at any moment. That is the control we are striving for. 6 Handstand Push-Ups...Read more

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf Raises 15 Second Bodyweight Good Morning 1 Minute Row 200m Run 30 Second Actie Samson 30 Second Active Spiderman 30 Second Air Squats BACK SQUAT Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift 5 Front Squat Back Squat (1 Rep Max ) 15:00 to build to a Heavy Single CINDERELLA (Time) 2 Rounds: 800m Run 1000m/900m RowRead more

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman 20 Second Left Leg Samson 20 Second Left Leg Pigeon 30 Second Down Dog to Push-Up 30 Second Air Squats 30 Second Down Dog to Push-Ups PULLUPS 10 Scap Pull-Ups 10 Kip Swings 5 Jumping Pullups 3-5 Pullups THRUSTERS 5 Air Squats Grab the floor with your toes and screw your feet into the ground. 5 Front Squats Full grip on the bar with elbows up. 5 Push Press Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead. 5 Thrusters Accellerate the bar at the top of the squat, not starting in the bottom....Read more