American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 20 Banded Good Mornings 5 DB Deadlifts 5 DB Power Cleans 5 DB Push Jerks Gymnastics Metcon (No Measure) EMOM 12: 1: 10 Toes to Bar 2: 25′ HS Walk (:30 HS Hold) 3: 10 Ring Dips 4: 25′ HS Walk (:30 HS Hold) Metcon Metcon (3 Rounds for time) On the 7:00 x 3 Rounds: 200m Run 9 Double Dumbbell Deadlifts 200m Run 7 Double Dumbbell Power Cleans 200m Run 5 Double Dumbbell Clean and Jerks DBs: (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Row 1000m Easy *Every 250m 3 Strict Pullups 5 Pushups 5 Pausing Air Squats (2s @ Bottom) 5 PVC Overhead Squats Skill Power Snatch/OHS EMOM 10: 1 Power Snatch 1 Overhead Squat Metcon Metcon (Time) 2000m Row 40 Thrusters (115/85) 30 Bar Muscle Ups/Burpee PullupsRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) EMOM 25: 1 – 15/12 Calorie Machine 2 – 25′ HS Walk 3 – 1/2 Rope Climbs 4 – 12 DB Snatches (50/35) 5 – 5 Back Squats @ 85% of 5RM Accessory Work Metcon (No Measure) 4 Sets: 25 Ab Mat Situps 30 Flutter Kick (each leg) 30 Russian Twist (each side) 1:00 PlankRead more

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