American Fit Co Northwest – CrossFit Bench Press (On the 2:00 x 6 Sets: 3 Bench Press @ 78%) Metcon (No Measure) On the 3:00 x 5 Sets: 15 Close Grip Bench :30 Top of Ring Hold 45 Banded Press Downs Metcon (No Measure) Teams of 4: Relay Style AMRAP 12: 5 Burpees over Bar 7 Calorie BIkeRead more

American Fit Co Northwest – CrossFit Warm-up 500m Row 3 Rounds: 5 Pullups 10 Pushups 15 Air Squats 3 Rounds: :15 Hollow Holds :15 Superman Holds 10 Scap Pullups 5 Kip Swings Kip Control Drill 3×3 Toes to Bar Clean & Jerk Warmup (1 Set @ Hips/Knees/Mid Shin) 5 Shrugs 5 High Pulls 5 Muscle Cleans 5 Power Cleans 5 Dip & Hold Push Jerks 3 Empty Barbell Clean & Jerks 3 Knees to Chest 3 Light Clean and Jerks 3 Toes to Above Hips 3 Clean and Jerks (workout weight) 3 Toes to Bar Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk...Read more

American Fit Co Northwest – CrossFit Warm-up 1:00 Banded Lat Stretch 1:00 Pigeon Stretch 1:00 Banded Tricep Stretch 1:00 Frog Stretch 3×15 Band Pull Aparts 3×15 Glute Bridges 3x15sFlutter Kicks 3x30s Glute Bridge Hold Recovery Flow 25-20-15-10-5 Single Dumbbell Bench Press 50-40-30-20-10 Single Dumbbell Reverse Lunges 100-80-60-40-20 Double Unders 1000-800-600-400-200 Meter BikeRead more

American Fit Co Northwest – CrossFit Warm-up 3 Rounds: 1:00 Row 8 Good Mornings 15 Box Step Ups 8 Squat Jumps DEADLFIT WARMUP 5 Reps @ 35% 3 Reps @ 45% 3 Reps @ 55% 2 Reps @ 65% 2 Reps @ 70% 1 Rep @ 75% Strength Deadlift (On the 3:00 x 5 Sets: 3 Reps @ 78% of 1RM) Metcon CRANKY CHRISTINE (3 Rounds for time) 3 Rounds: 500/450m Row 12 Deadlifts (225/155) 21 Burpee Box Jump Overs (24″/20″) *REST 1:00 Between RoundsRead more

American Fit Co Northwest – CrossFit Warm-up 2:00 Bike/Run/Row/Ski 8 Rounds: :20 Superman Hold :10 Rest 2:00 Bike/Run/Row/Ski 8 Rounds: :20 HollowHold :10 Rest Metcon (No Measure) With an Empty Bar: 5 Good Mornings 5 Back Rack Snatch Grip Push Presses 5 Back Squats 5 Snatch Grip Stiff-Legged Deadlifts 5 Muscle Snatches 5 Hang Power Snatches :30 Plank Hold 5/5 Spiderman Lunge 10 Scap Pullups :20 Handstand Hold 5/5 Stepback Lunges 10 Kip Swings 3 Negative HSPUs 3/3 Pistols 6 Pullups 5 Hang Power Snatches 3 HSPUs 4 Pistols 5 Pullups 5 Hang Power Snatchs Metcon BLOODY MARY (AMRAP – Rounds and Reps) AMRAP 20: 5 Handstand Pushups/DB Push Press 10 Pistols/DB Lunges 15 Pullups *Every 4:00 (Starting at 0:00) 15 Hang Power Snatches (45/35)Read more