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

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5-4-3-2-1 Minutes Cardio Machine *After Each Set 20 Hollow Rocks 20 Superman 20 Band Pull Aparts 20 Banded Tricep Press Downs Recovery Flow 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.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds For Quality: 100m Run 10 Air Squats 10 Box Jumps 10 Empty Bar Front Squats Weightlifting Metcon (No Measure) 5 Super Sets: 3 Pausing Back Squats (2s Pause @ Bottom) 3 Front Squats Set 1: 60% of 5RM Set 2: 65% of 5RM Set 3+4+5: 70% of 5RM Metcon Metcon (2 Rounds for reps) AMRAP 5: Buy In: 400m Run Max Rounds In Remaining Time: 9 Front Squats (135/95) 6 Box Jump Overs Rest 5:00 AMRAP 5: Buy In: 400m Run Max Rounds In Remaining Time: 6 Front Squats (155/105) 6 Box Jump OversRead more