American Fit Co Northwest – CrossFit Warm-up 2:00 Bike :30 Lat Foam Roll :30 Banded Ankle Stretch :30 Calf Foam Roll :30 Banded Pass Thru’s 1:00 Bottom Squat Hold 10 Air Squats :30 Empty Bar Bottom Front Squat Hold 10 Empty Bar Front Squats 20 Single Unders 10 High/Slow 10 Low/Fast 3×10 Double Unders Double Under Test Double-Unders (AMRAP 3: Double Unders) Strength Build to Heavy Front Squat 5 @ 40% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 100% Front Squat (Build to Heavy Single) Accessory Work 5 Sets: 20 Weighted Situps 20 Seated DB PressRead more

American Fit Co Northwest – CrossFit Warm-up 2 Rounds: 250m Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Metcon Light Weight: 8 Deadlifts 6 Hang Cleans 4 Push Jerks Medium Weight: 6 Deadlifts 4 Hang Cleans 2 Push Jerks Workout Weight: 3 Deadlifts 2 Hang Cleans 1 Push Jerk DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Accessory Work Empty Bar: 70 Bent Rows 50 Curls 30 Inverted RowsRead more

American Fit Co Northwest – CrossFit Partner Workout “12 DAYS OF CHRISTMAS” (Time) FOR TIME* (with partner)(split reps as needed) Day 1 – Devil’s Press (50/35) Day 2 – Double Dumbbell Thrusters (50/35) Day 3 – Toes-to-Bar Day 4 – Double Dumbbell Lunges (50/35) Day 5 – Pullups Day 6 – Ab Mat or GHD Situps Day 7 – HSPUs or Hand Release Pushups Day 8 – Deadlifts (155/105) Day 9 – Power Cleans (155/105) Day 10 – Front Squats (155/105) Day 11 – Push Jerks (155/105) Day 12 – Burpee Muscle Ups or Burpee Pullups *Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.Read more

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs 5 Kip Swings 5 Hanging Knee Raises 5 Ring Rows Strength Deadlift Build Up: 5 @ 50% 5 @ 50% 3 @ 65% 3 @ 70% 1 @ 75% 1 @ 80% Deadlift (On the 3:00 x 5 Sets: 1 Deadlift @ 83%) Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsRead more

American Fit Co Northwest – CrossFit Recovery Flow 8 Rounds: 1000/900m Bike 10 Burpees 100m Dumbbell Carry Rounds 1-4: Front Rack Carry Rounds 5-8: Farmer’s CarryRead more