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

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