American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 10 Lunges 10 Air Squats 7 Light DB Strict Press 7 C-Swings Hero Wod DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click hereU.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. Weightlifting Snatch (1RM)Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 800m Bike 400m Run Bodyweight Pump Metcon (No Measure) 5 Sets: 10 DB Bench Press Max Effort Pushups 5 Sets: 10 Strict Pullups Max Effort Ring RowsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Calorie Row 10 Air Squats 10 Light DB Strict Press 10 Ring Rows Strength Metcon (Weight) Set 1 8 Back Squats @ 69% of 5RM 5 Front Squats @ 66% of 5RM REST 2:00 Set 2 6 Back Squats @ 74% of 5RM 5 Front Squats @ 68% of 5RM REST 2:00 Set 3 4 Back Squats @ 79% of 5RM 5 Front Squats @ 70% of 5RMBased off of 5RM Back Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: 40 Wallballs 30/24 Calorie Row 20 DB Snatches (50/35) 10 Ring Muscle UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: :30 Bike 20 Jump Rope 10 Good Mornings 5 Pushup to Down Dog Weightlifting Metcon (Weight) EMOM 14: O: 5 Bench Press @ 75% of 5RM E: 8 Pushups Metcon Metcon (Time) 30/24 Calorie Bike 100 Double Unders 30 Handstand Pushups 100 Double Unders 30/24 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 5 Down Dog to Pushup 5 Rope Knee Raises 5 Rope Pullups 5 Rope Foot Holds Burgener Snatch Warmup Weightlifting Hang Snatch (10×3) EMOM 10: 3 Hang Snatches Metcon Metcon (Time) 400m Run 40 Snatches (75/55) 400m Run 4 Rope Climbs 400m Run 40 Bar Facing BurpeesRead more