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

American Fit Co Northwest – CrossFit Warmup 2 Rounds: :15 Legs only :15 Arms only 1:00 Row 15 Pass Thrus 10 Strict Press :15 Hollow Hold :15 Superman Hold :15 Handstand Hold Strict Press (5×5, building) FLIP IT (AMRAP – Rounds and Reps) AMRAP 12: 20/16 Calorie Row 7 Handstand PushupsRead more

American Fit Co Northwest – CrossFit Partner Workout MEAN GREEN (Time) 800m Run (together) 60 Shoulder Press (65/45) (split) 40 Calorie Bike (split) 20 Rope Climbs (split) 40 Calorie Bike (split) 60 Shoulder Press (65/45) (split) 800m Run (together)Read more

American Fit Co Northwest – CrossFit Warmup 2 Rounds: 15 Good Mornings :30 Plank :30 Spiderman Lunge (each leg) 10 Glute Bridges 25m High Knees 25m Butt Kickers 100m Run DEADLIFT (GRIP/STANCE Every Rep) 7 DL (empty bar) 2 sec pause at knees on the up and down Knee Tracking 5 DL(light weight) with 2 sec pause at floor Setup 5 DL(light weight) with 2 sec pause at floor First move Every 2:00 x 5 Sets 5,5,3,3,3 Finish (=80%) Strength Deadlift (3, 3, 3, 3, 3) Cool Down (No Measure) 3 Rounds: :15 Hollow Hold :30 Pigeon (right leg) :15 Hollow Hold :30 Pigeon (left leg)Read more