American Fit Co Northwest – CrossFit AFCO TEAM WOD HIDDEN VALLEY (AMRAP – Reps) [TEAMS OF 3] AMRAP 25: Buy-In: 50 Sync Burpees Directly Into.. Max Unbroken Set of Wallballs (each) After Each Set: 10 Toes to Bar 7 Sync Burpees * Switch When Partner Breaks on Wallballs * Score Is Total WallballsRead more

American Fit Co Northwest – CrossFit Partner Metcon THANKSGIVING WITH THE GIRLS (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) “DIANE” 21-15-9 Deadlifts (225/155) HSPUs “ELIZABETH” 21-15-9 Squat Cleans (135/95) Ring Dips “ISABEL” 30 Snatches (135/95) “FRAN” 21-15-9 Thrusters (95/65) Pullups “JACKIE” 1000m Row 50 Thrusters (45/35) 30 Pullups AMRAP in Remaining Time: “CINDY” 5 Pullups 10 Pushups 15 Air SquatsRead more

American Fit Co Northwest – CrossFit Metcon (No Measure) GYM IS CLOSED FOR THANKSGIVINGRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Squat to Stand 0:30 Frog Hops 1:00 Easy Row SPECIFIC WARM UP BURPEE PULL-UPS 5 Slow Burpees 10 Scap Retractions 3 Burpees to a Target (the Pull-Up Bar) 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 3 Burpee Pull-Ups DUMBBELL HANG SNATCH 0:30 Alternating Dumbbell Deadlifts 5 Push Press (each arm) 3 Hang High Pulls on each arm 5 Hang Snatches Each arm PRACTICE ROUND 100m Row 3 Burpee Pull-Ups 10 DB Hang Snatches 100m Row Strength Bench Press (Build to Heavy Double) Metcon HELLO DARKNESS (Time) 360m Row 36 Burpee Pull-ups 63 Dumbbell Hang Snatches (50/35) 630m RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Deadlifts 5 Hang Power Cleans 3 Pausing Hang Power Cleans from The Pocket (0:03 pause in catch) -Coach athletes to jump, squeeze their butt THEN find their heels -Look for: hip extension and bar/shoulders right over heels in the catch 3 Power Cleans Start building to heavy single Strength Power Clean (Heavy Single) 15 minutes to build to heavy Metcon ON REPEAT (10 Rounds for time) On the 2:30 x 10 Rounds: 500 Meter Bike 30 Double Unders 1 Power Clean (205/145) or 90% of Heavy SingleRead more