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

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