American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Cardio Machine 10 Single Arm Press (each arm) (moderate) 15 Banded Good Mornings 20 Jump Rope Power Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 High Hang Clean 5 Low Hang Cleans 5 Power Cleans (mid shin) Power Clean (3,3,3,3,3,2,2,2,2,2,1,1,1,1,1) EMOM 15: 1-5: 3 Power Cleans 6-10: 2 Power Cleans 11-15: 1 Power Clean MIKE JONES (AMRAP – Reps) AMRAP 5: 3 Power Cleans (185/135) 30 Double UndersRead more

American Fit Co Northwest – CrossFit 5-50 (No Measure) With a Partner: 100-90-80-70-60-50-40-30-20-10 Calorie MachineRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds 1:00 Run (increase pace each set) 15 Goblet Squat 10 Bodyweight Lunges 5 Dumbbell Deadlifts -Then- Warm Up to Front Squat weight. Weight should be around 80-85% Front Squat (5×3) Same weight across all 5 sets SANDY CHEEKS (Time) 3 Rounds: 50′ Double Dumbbell Front Rack Lunge 15 Burpee Deadlifts (50/35)Read more

American Fit Co Northwest – CrossFit Warmup 10 Dumbbell Deadlifts 200m Run :30 Plank Hold 100m Farmer’s Carry (light) 200m Run :15 Handstand Hold on Wall 100m Farmer’s Carry (workout weight) 100m Sled Drag (light) 10 Shoulder Taps 50m Farmer’s Carry (workout weight) 50m Sled Drag (workout weight) 1:00 Handstand Walk Practice WALK THIS WAY (AMRAP – Rounds and Reps) AMRAP 20: 200m Farmer’s Carry 100m Sled Drag 25m Handstand WalkRead more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Cardio Machine 10 Hanging Scap Retractions 5 Kip Swings 10 Ring Rows 5 Inchworms 5 Hand Release Push Ups 5/5 Cossack Squats 10 Air Squat 2 set (at workout pace): 2 pull ups 3 push ups 4 sit ups 5 air squats Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Read more