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

American Fit Co Northwest – CrossFit Partner Workout Metcon (AMRAP – Reps) AMRAP 25: 3, 6, 9, 12, 15, 18…. Deadlifts (225/155) Toes 2 Bar Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) ARMAP 7: 200m Row 5 Walkouts 25′ Banded Walks 10 Barbell Back Squats 25′ Banded Walks Hero Wod Ned (Time) 7 Rounds: 11 Back Squats @ Bodyweight 1000m RowSpecial Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died November 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.Read more