American Fit Co Northwest – CrossFit Warmup 3 Rounds: 1:00 Row 10 Pushups to Down Dog 25 Band Pull Aparts 10 Empty Bar Bench Press Build up to Bench Weight Bench Press (3×2 @ 90%) WORK BENCH (Time) 5 Rounds: 500m Row 15 Bench Press (135/95)Read more

American Fit Co Northwest – CrossFit OVER THE RIVER AND THROUGH THE WOODS (Time) Teams of 3: 3 Mile Run (together) 100 Front Squats (185/135) *Partition as NeededRead more

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