American Fit Co Northwest – CrossFit Dodge, Duck, Dip, Dive, & Dodge (Calories) Teams of 3 AMRAP 25: 1600m Run (together) 75 Thrusters (95/65) 50 Burpee Box Jump Overs (24″/20″) Max Calorie Bike in Remaining TimeRead more

American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Machine(moderate) 10 Hand Release Push Up 10 Hanging Scap Retraction 5 Banded Strict Pull Up -Then- Warm Up to Bench Press weight. Bench Press (5×10 ) HULK SMASH (Time) AMRAP 10: 2-4-6-8-10 Dumbbell Bench Strict Pullups -directly into- 30 Dumbbell Bench 30 Strict PullupsRead more

American Fit Co Northwest – CrossFit Recovery Flow HAVE A NICE TRIP (Time) Work as a Team: 10k Bike 5k Row 5k Ski 5k RunRead more

American Fit Co Northwest – CrossFit Warmup 400m Run :15 Knuckle Draggers :15 Arm Circles :15 Down Dog to Push-Ups 200m Run :30 Active Samson :30 Active Samson 100m Run :15 Second PVC Pass Throughs :15PVC Around the Worlds Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Power Snatch (Build to a Heavy Single) PAPER TIGER (Time) 3 Rounds: 400m Run 10 Power Snatches (135/95)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds 500m Bike(moderate) 25 Single Unders 10 Step Back Lunge 10 Alt. Leg V-Up TOES TO BAR WARMUP 10 Kip Swings 2×2 Kip Swings+1 Kip+2 Kip Swings 2×2 Kip Swings+1 Knee Raise+2 Kip Swings 2×2 Kip Swings+1 High Toes+2 Kip Swings 2×2 Kip Swings+1 Toes to Bar+2 Kip Swings 3×3 Toes to Bar DOUBLE UNDER WARMUP 10 High and Slow 10 Low and Fast 5×10 Double Unders DR. BANNER (Time) 150-100-50 Double Unders 150′-100′-50′ Single Dumbbell Front Rack Lunge (50/35) *25 Toes to Bar after each setRead more