American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Box Step Ups 5 Box Jumps 10 Air Squats 3 Strict Pullups Bergner Snatch Warmup Skill Metcon (Weight) EMOM 12: 1 Snatch Grip Deadlift 1 Snatch High Pull 1 Power Snatch Metcon Over The Edge (AMRAP – Rounds and Reps) AMRAP 12: 12 Power Snatches (95/65) 9 Chest to Bar Pullups 6 Burpee Box Jump Overs (24″/20″)Read more

American Fit Co Northwest – CrossFit AFCO TEAM WOD 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Step Ups/Box Jumps 3. Air Squats 4. AB Mat Situps 5. Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx 50/35, 24″/20″*Team will accumulate 1776 total reps *Maximum reps per movement 250 *Minimum reps per movement 50Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds) AMRAP 25: 50 Wallballs (20/14) 400m Partner Run 30 Toes to Bar 200m Partner Run 10 Devils Press (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 10: Run 200m 5 Down Dog to Pushups 1:00 Plank Hold 10 Ab Mat Situps Hero Wod Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009To learn more about Brenton click hereRead more

American Fit Co Northwest – CrossFit Accessory Work Metcon (No Measure) Workout: Barbell Bench Press 5×8 Alternating Dumbbell Bench Press + Double Dumbbell Bench *4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms Inclined DB Bench Press 4×10 Barbell Skull Crusher 4×10 Banded Tricep Extension 4×20 Recovery Flow Metcon (No Measure) 2 Rounds: Bike 5:00 Easy 5:00 Moderate 5:00 Moderate/HardRead more