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

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Bike 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts Strength Build to opening weight for Push Press 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% 1 @ 70% 1 @ 80% Push Press (On the 2:00 x 6 Sets: 3 Reps @ 80% 8 Reps @ 60% 3 Reps @ 80% 8 Reps @ 60% 3 Reps @ 80% 8 Reps @ 60%) Strength Build to opening weight for Back Squats 5 @ 30% 5 @ 40% 3 @ 50% 3 @ 60% Back Squat (On the 2:30 x 6 Sets: 7 Reps @ 65% 5 Reps @ 68% 3 Reps @ 70% 7 Reps @ 68% 5 Reps @ 70% 3 Reps @ 73%) Accessory Work 3 Rounds: 10 Wide Grip Strict Pullups Max Set DB...Read more

American Fit Co Northwest – CrossFit Warm-up AMRAP 7: 1:00 Row 5 Good Mornings 5 Elbow Roatations 5 Strict Press 5 RDLs Clean Warmup: 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 Power Cleans Strength Power Clean (Build to a Heavy Single) we will have 15:00 to find 1RM Metcon DONNY (Time) 21-15-9-9-15-21: Deadlifts (225/155) Burpees20:00 CAPRead more