American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 10 Pass Thrus 25 Band Pull Aparts 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Weightlifting The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)We will have 15 minutes at each movementRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Lat Foam Roll (each side) 1:00 Banded Shoulder Stretch (each side) AMRAP 8: 10 Pass Throughs 100m Run 10 Kip Swings 5 Situps Gymnastics Pull-ups (Max Unbroken Set) Metcon Metcon (Time) 200m Sled Pull (90/60) 42 Toes to Bar 200m Sled Pull (90/60)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Row 10 Barbell Good Mornings 5 Walkouts 10 Ring Rows 5RM Deadlift (5 Rep MAx) We will have 20:00 to find our 5 Rep Max Deadlift Take your time and take small jumps building to our heavy for the day. A good rep scheme to find our 5RM is: 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85-95% 5k Row (Time) Max Effort 5k RowRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 20: 30 DB Snatches (50/35) 30 Calorie Bike 30 Toes to Bar 30 DB Box Step Ups Accessory Work Metcon (No Measure) 30-25-20-15-10 Heavy Russian KB Swings *25′ Handstand Walk Between SetsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warm-Up Down one side of gym (approx. 20m), jog back to the start. 1. High knee karaoke 2. Over the hurdle 3. Knee Hugs 4. Figure 4 5. Lunge with Samson stretch 6. Lunge with torso twist 7. Toe to touch (toy soldier) 8. High knees 9. Butt kicks 10. Straight leg drill 11. Side step 12. Side step with jumping jack 13. Toes In Walk 14. Toes Out Walk 15. Walk on Heels 16. Walk on Tip Toes 17. Walk on Outside of foot 18. Walk on Inside of foot 100m Run easy Walk Back 100m Run moderate Walk Back 100m Run fast Hero Wod Riley (Time) For time: Run 1.5 miles 150 Burpees Run 1.5 milesIn honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012To learn more about Riley...Read more