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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 300m Row 3 Strict Pullups 10 Empty Barbell Deadlifts 5 Pushup to Down Dog Metcon Row Your Boat (Time) 3 Rounds: 15 Deadlifts (135/95) 10 Push Press (135/95) 5 Bar Muscle Ups 1500m Row 3 Rounds: 15 Deadlifts (135/95) 10 Push Press (135/95) 5 Bar Muscle Ups Accessory Work Metcon (No Measure) 3 Giant Sets: 20 Barbell Good Mornings 15 DB Bench Press 100m Sled DragRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Run 10 Cossack Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches 5 Behind the Neck Snatch Grip Push Press 5 Overhead Squats Skill Snatch Technique Every 1:30 x 10: 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Behind the Head Snatch Grip Push Press 1 Overhead Squat Metcon Remain Calm (AMRAP – Reps) AMRAP 10: 4 Rounds: 30 Air Squats 200m Run In Time Remaining: Max Power Snatches (115/85)Read more

American Fit Co Northwest – CrossFit Partner Metcon Partner Linda (Time) 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Bench Press (155/105) Squat Cleans (115/85)Read more

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