American Fit Co Northwest – CrossFit Warm-up Rowing Warmup: :30 Row at 16s/m :30 Row at 20 s/m :30 Row at 24s/m :30 Row at 28s/m :30 Row at 32s/m :30 Row at 26s/m 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Thruster Warmup: (empty bar) 5 Front Squats 5 Push Press 5 Thrusters (light weight) 4Front Squats 4 Push Press 4 Thrusters (workoutweight) 3 Front Squats 3 Push Press 3 Thrusters Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Accessory Work 4 Sets: 20 Strict Press 20 Front Rack Box Step UpsRead more

American Fit Co Northwest – CrossFit Recovery Flow 4 Rounds: 80 Double Unders 30 Ab-Mat Situps 20 Calorie Machine 2 Rope Climbs Accessory Work 3 Sets: 30 Wrist Curls 20 Dumbbell Death March 1:00 Dead HangRead more

American Fit Co Northwest – CrossFit Warm-up Row-ling Warmup: Round 1: Air Squats Round 2: Pushups Round 3: Calorie Bike Round 4: Burpees Build up to workout weight on Bench Press *15 Band Pull Aparts between each set Metcon Davey Jones’s Locker (Time) 30-20-10 Calorie Row 3-2-1 Lap Dumbbell Front Rack Carry 15-10-5 Bench Press (175/105) Accessory Work On the 2:00 x 5 Rounds: 10 Dumbbell Bench Press -directly into- On the 2:00 x 3 Rounds: 30 Dumbbell Floor PressRead more

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