American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1 – Easy Row Min 2 – Handstand Practice Min 3 – 5 Pushups, 10 Sit Ups, :15 Wall Sit Strength Deadlift (5×5) On the 3:00 x 5 Sets: 5 Reps @ 73% Metcon SICK JOKE (Time) 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Handstand Pushups *AFTER EACH ROUND 30′ Handstand WalkRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike AMRAP 8: 10 Air Squats 10 Ring Rows 10 Walking Lunge Steps 10 Sit Ups Strength Front Squat (5/3/1/5/3/1) 5 Reps @ 75% 3 Reps @ 78% 1 Rep @ 80% 5 Reps @ 78% 3 Reps @ 80% 1 Rep @ 83% Metcon SEVENTH WONDER (Time) 7 Rounds: 7 Double Dumbbell Front Squats 7 Chest-2-Bar Pullups 7 Double Dumbbell Push Jerks 7 Toes-2-Bar DB’s – (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1 – Bike/Row/Run/Ski Min 2 – 3 Strict Pullups, 6 Push Ups, 9 Air Squats Min 3 – Band Pull Aparts Metcon Metcon (Time) 5 Rounds: 5-4-3-2-1 Rope Climbs *10 Bench Press (165/105) After each set Accessory Work Metcon (AMRAP – Reps) 3 Sets: Max Unbroken Strict Ring Dips 1:00 Plank Hold Max Unbroken PushupsRead more

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