American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 100m Run 6 Hand Release Pushups 8 Empty Barbell Good Mornings 10 Situp 12 Pausing Glute Bridges Strength Back Squat (6×6 w/ :06 negative) All Sets at 65% of 1RM Metcon Mrs. Joshua (Time) 3 Rounds: 400m Run 30 Ab Mat Situps 10 Deadlifts (225/155)Read more

American Fit Co Northwest – CrossFit Partner Workout FRUITS OF OUR LABOR (No Measure) Random “Girl WOD”Read more

American Fit Co Northwest – CrossFit NAIL TECH (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 8: (Teams of 3) 1,000/800 Meter Row 2,000/1,600 Meter Bike 800 Meter Run Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups Round 1: Front Squats Round 2: Push Press Round 3: Thrusters* 24 Minutes Straight, No Rest Between Rounds * All Teammates Row, Bike, Run, rotating each round. Can’t Advance Until All Teammates Finish * Split Up Barbell & Pull-ups However Between 3 Teammates * Pick-up Where You Left Off in AMRAP * Score = Total Rounds & RepsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 10 meters of each: Knuckle Draggers Cradle Stretch Walking Active Samson Alternating Quad Stretch Side to Side Lunge High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD ROPE CLIMBS 0:30 PVC Lat Stretch 5 Rope Pullups 5 Rope Knee Raises 1 Rope Climbs BURPEES :30 Plank 5 Frog Hops 5 Up Downs 3 Burpees 200m Jog Hero Wod Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Spiderman Stretch 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Down Dog (Pedal Feet) 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) SPECIFIC WARM UP MACHINE WARMUP 0:30 Easy Bike 0:30 Moderate Bike 0:30 Fast Bike 0:30 Easy Ski 0:30 Moderate Ski 0:30 Fast Ski GHD SIT-UPS Talk about set up on GHDs 5 to Parallel 5 Regular WALL WALKS 0:30 Front Plank 0:30 Active Twisted Cross 0:30 Plank Shoulder Taps 3 Half Wall Walks 1 Wall Walk Recovery Flow Metcon (AMRAP – Reps) EMOM 35: 1 – Calorie Ski 2 – GHD Situps 3 – Calorie Bike Erg 4 – Wall Walks 5 – RESTRead more