American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run :30 Bike 10 Good Mornings 5 Strict Press CLEAN WARMUP Hero Wod Oberheim 703 (Time) 4 Rounds: 44 Double Unders 5 Clean and Jerks (155/105) 19 Pushups 2021m Bike Cash Out 1 Mile Run w/ VestThis workout is dedicated to Champaign Police Officer Chris Oberheim, 44, badge number 703, who passed away due to injuries sustained while on duty on May 19, 2021. Officer Oberheim was struck by gunfire while responding to a domestic disturbance. Officer Oberheim joined the Champaign Police Department in September 2008 after beginning his career with the Decatur Police Department. A true professional and devoted public servant. Officer Oberheim is remembered for his heroism, bravery, and the oath of office he honorably upheld his commitment to duty. Officer Oberheim had served with the Champaign Police Department for 13 years and had previously...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 30 minutes of any combination of cardio machine or weighted ruck/sled drag Accessory Work Metcon (No Measure) 100 Pushups 50 Chinups *Split reps as needed 5×10 Dips 5×10 Barbell Rows 5×20 Banded Tricep Extensions 5×20 Hammer CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 10 Kettlebell Swings 5 Ring Rows 10 Air Squats 3 Strict Pullups Metcon Run It Back (6 Rounds for time) On the 4:00 x 6 Rounds: 12 Pullups 21 Kettbell Swings (53/35) 400m RunRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Easy Row 10 Good Morning 1:00 Easy Bike 5 Pushups to Down Dog Metcon John Deere (Time) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike 200m DB Farmer’s Carry (50/35) 21-15-9 Calorie Row Calorie Bike Accessory Work Metcon (No Measure) 21-15-9 Strict HSPUs Strict Ring Dips PushupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Easy Row Min 2: 6 Burpees Min 3: 6 KBS + 8 Air Squats Strength Metcon (Weight) 6 Sets: 16 Barbell Step Back Lunges Metcon Front Burner (Time) 20 Front Squats (135/95) 20 Lateral Barbell Burpees 20 Push Jerks (135/95) 20 Lateral Barbell Burpees 20 Thrusters (135/95)Read more