American Fit Co Northwest – CrossFit Partner Metcon LETHAL LINDA (AMRAP – Reps) [Teams of 3] AMRAP 5: Deadlifts (275/185) AMRAP 5: Bike Erg Calories AMRAP 5: Bench Press (135/95) AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95) AMRAP 5: Bike Erg Calories * One Person Working At A TimeRead more

American Fit Co Northwest – CrossFit Hero Wod UNKNOWN HEROES (Time) *with a partner 21 Front Squats (95/65 lb) 21 Pull-Ups 21 Sumo Deadlifts (95/65 lb) 21 Push-Ups 21 Push Presses (95/65 lb) 21 Wall Walks 21 Squat Cleans (95/65 lb) 21 Burpees 21 Curtis P’s (95/65 lb) 21 Toes-To-Bars 21 Double-Unders 21 Power Snatches (95/65 lb) 21 Broad Jumps 21 Wall Balls (20/14 lb) 21 Box Jumps (24/20 in) 21 Calorie Row 21 Overhead Squats (95/65 lb) 21 Kettlebell Swings (53/35 lb) 21 Kettlebell Snatches (53/35 lb) 21 Kettlebell Taters** (53/35 lb) 21 Thrusters (95/65 lb)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Up-Dog 0:30 Row 0:30 Plank Shoulder taps 0:30 Knuckle Draggers DOUBLE UNDERS 20 Single Unders 10 High and Slow 10 Low and Fast 5, 10,15,20 Unbroken Double Unders PRACTICE ROUND 20 Double Unders 10 Sit-Ups 100m Row Recovery Flow THE SIMS (AMRAP – Rounds and Reps) AMRAP 20: 5 Unbroken Double Unders 15 AbMat Sit-ups 200/150 Meter Row 10 Unbroken Double Unders 15 AbMat Sit-ups 200/150 Meter Row 15 Unbroken Double Unders 15 AbMat Sit-ups 200/150 Meter Row …Adding 5 Double Unders to each round Bodyweight Pump Metcon (No Measure) 3×5 Strict Pullups 3x 5 each arm DB Row 3x 5 each arm Single Arm Banded Lat Pulldown 3x 10 each arm DB CurlRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Short Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Side to Side Lunge 0:30 Short Box Step-Ups 0:30 Child’s Pose on box 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE & BUILD SINGLE ARM DEVILS PRESS 0:20 Frog Hops 10 Alternating Deadlifts 3 Slow Burpees 4 Alternating Burpee DB Deadlifts 2 Burpees + DB reach to stand [Coach: Athletes should set feet from the bottom of the burpee then reach the DB back like they are beginning a KB swing then pop their hips to get it floatin in front of them, look for a flat back and big chest when reaching] 4 Single Arm Devils Press (2 each arm) Burpee, Set feet, reach, pop, punch! SPECIFIC WARM UP DB BOX STEP-UPS 0:30 Workout height box...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Machine 0:15 Jumping Jacks 0:15 Knuckle Drags 1:00 Machine 0:15 Alternating Quad Stretch 0:15 Alternating Cradle Stretch 1:00 Machine MOBILITY 1:00 Downdog/Calf Stretch 1:00 Pole/Rig/Rack Assisted Squat SPECIFIC WARM UP SQUAT CLEANS 5 Shrugs 5 High Pulls 5 Power Cleans 5 Front Squats 5 Squat Cleans 3 (Warmup) Rounds: 1 Hang Squat Clean + 1 Squat Clean Weightlifting Squat Clean (EMOM 15: 1 Hang Squat Clean + 1 Squat Clean) AFCO TEAM WOD TURNING UP THE HEAT (Calories) AMRAP 9: (in a Team of 4) 15 calorie Ski Erg / Rower Rest 3:00 AMRAP 9: (in a Team of 4) 15 calorie Bike/Runner After each round, the damper level goes up by 1. Pairs swap Rower/Ski and Bike/Runner after each round. The resting athletes must lie on the ground on their back.Read more