American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Jump Rope Min 2: 7 PVC Pass Thrus + 7 Ring Rows Min 3: :20 Hollow Hold + :20 Superman Strength Strict Pull ups (6×3 (as slow as possible)) Metcon HANG IT UP (AMRAP – Reps) AMRAP 13: Buy In – 1000m Run “in remaining time” 60 Double Unders 10 Hang DB Snatches (50/35) 60 Double Unders 20 Hang DB Snatches….Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 24 Jumping Jacks 12 Empty Bar Strict Press 6 Kip Swings 12 BW Reverse Lunges Partner Metcon CRUMBLE (Time) [Teams of 3] For Time [35 Minute Cap]: 90-60-30: Toes to Bar Front Rack Reverse Lunges (75/55) After each round… P1/2: 200m Run P3: Barbell Overhead Hold *Each partner will do the barbell hold each roundRead more

American Fit Co Northwest – CrossFit Warm-up () Hero Wod CONTACT 22 FINALE (Time) 200 meter Run 22 Snatches (95/65 lb) 22 Pull-Ups 22 Medicine Ball Cleans (20/14 lb) 22 Push-Ups 22 Wall Ball Shots (20/14 lb) 22 Deadlifts (95/65 lb) 22 Air Squats 22 KB Overhead Walking Lunges (53/35) 22 Box Jumps (24/20 in) 22 Power Cleans (95/65 lb) 2×20 second Bar Hang 22 Calorie Row 22 Handstand Push-Ups 22 Back Squats (95/65 lb) 22 Chest-to-Bar Pull-Ups 22 Bar Facing Burpees 22 Thrusters (95/65 lb) 22 Jerks (95/65 lb) 2 Rope Climbs 22 Overhead Squats (95/65 lb) 22 Kettlebell Swings (53/35)The “Contact 22 Finale” WOD was the final workout in the “Contact 22” event series from Virtual WOD Challenges. The workout incorporates ONE movement from EACH of the 22 Hero WODs featured in the series, and 22 reps to represent 22 suicides by US veterans every day. The “Contact...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 DB Bent Rows (Right) :30 DB Bent Rows (Left) :30 Single Arm DB Bench (Right) :30 Single Arm DB Bench (Left) :30 Jumping Lunges Recovery Flow Metcon (No Measure) 3 Rounds: 2:00 Bike 1:00 Single DB Farmer’s Carry 2:00 Bike 1:00 Single DB Front Rack Carry 2:00 Bike 1:00 Single DB Overhead CarryRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds: 2:00 Bike 5 Strict Pullups/Ring Rows 0:30 PVC Pass Throughs 0:30 PVC Good Mornings 10 Empty Bar Seated Strict Press TECHNIQUE & BUILD SNATCH with a PVC 5 PVC Snatch Grip Deadlifts [Coach: Shoulders set back, keep PVC close] 5 PVC Snatch Grip High Pulls [Coach: Hips Extend then arms pull, Elbows high and outside] 5 PVC Hang Power Snatches [Coach: Pull, turnover, punch] with an empty barbell 5 Snatch Grip Deadlifts [Coach: Shoulders set back, keep PVC close] 5 Snatch Grip High Pulls [Coach: Hips Extend then arms pull, Elbows high and outside] 5 Hang Power Snatches [Coach: Pull, turnover, punch] 5 Power Snatches [Coach: When cycling hit the same positions on the way down as on the way up] get workout weight on the bar [3:00] Metcon FUN & GAMES (AMRAP – Reps)...Read more