American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Round: :60 Jump Rope (Double or Single) :60 Squat Hold :60 PVC Pass Through / Around the World (:30 of each) :30 Jump Rope (Double or Single) :30 Air Squat :30 PVC Overhead Squat Hold Squat Build Up: 3 @ 40% 3 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% Strength Metcon (Weight) Back Squats 6, 6, 4, 4, 2, 2 6’s @ 85% 4’s @ 90% 2’s @ 95% *Based off of 5RM Back Squat Metcon COMPOUNDING INTEREST (Time) 5 Rounds: 30 Double Unders 10 Overhead Squats (75/55) Directly Into 1 Round: 30 Overhead Squats (75/55) 100 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP Activate/Get Hot 2 Rounds: 1:00 Row :10 Static Hang + 1 Pull-Up (on the rope) 10 DB Romanian Deadlifts 10 Single DB Strict Press 10 Slow Abmat Sit-Ups SPECIFIC WARM-UP FOCUS: [THEME] – “Patient & Smooth” While we want to move fast and get results, the path to results also requires knowing your athletic capacity relative to your technique. It’s easy to go fast and move poorly. It is NOT easy to move fast and well. Sometimes (most times), moving a little slower and being more patient will garner results quicker. Today, we will focus on where we can be patient to optimize our performance and decrease risk. Row :30 – Row at Game Pace (log calories) Rest 1:00 :30 – Row at Game Pace w/ “patience” (log calories) DB Power Snatch :10 Set-Up Hold (Right & Left)...Read more

American Fit Co Northwest – CrossFit Hero Wod THE THIRTEEN (Time) 13 Rounds: 26 Calorie Row 8 Strict Pullups 21 Shoulder to Overhead (95/65) *Split work with a partnerRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jumping Jacks :30 PVC Strict Press :30 Stiff-legged Deadlifts :30 Row :30 Pushup to Down Dog Bench Build Up: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Metcon (Weight) Bench Press 8, 8, 6, 6, 4, 4 All Sets Based off 5RM Bench Press Sets 1-2: @ 80% Sets 3-4: @ 85% Sets 5-6: @ 90% Metcon THINK TWICE (AMRAP – Reps) AMRAP 10: 15/12 Calorie Row 6 Strict Handstand Pushups Rest 5:00 AMRAP 10: 15/12 Calorie Row 6 DB Push Jerks (50/35)Read more

American Fit Co Northwest – CrossFit Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Recovery Flow Metcon (No Measure) 7:00 Any Machine 7 Rounds of Strict Cindy 5 Strict Pullups 10 Pushups 15 Air Squats 7:00 Any MachineRead more