American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 100m Run 10 Good Mornings 8 Kip Swings 5 Pushups to Down Dog Hero Wod Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click hereDedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 1000m Run 2000m Bike 25 Ab Mat Situps 800m Run 1600m Bike 20 Ab Mat Situps 600m Run 1200m Bike 15 Ab Mat Situps 400m Run 800m Bike 10 Ab Mat Situps 200m Run 400m Bike 5 Ab Mat Situps Accessory Work Metcon (No Measure) 5 Sets: 15 Forehead Curls 15 Seated Alt Curls 15 Preacher Curls 15 Reverse Curls 15 Forearm Curls 5 Sets: 15 Dips 15 Overhead Tricep Extensions 15 Tricep Kickbacks 15 Skull Crushers 15 Tricep PressdownsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 200m Row 5 Down Dog to Pushups 10 PVC Overhead Squats 5 KB Swings 10 Box Step Ups Strength Overhead Squat (Build to a Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18:00 Buy-In: 2000m/1800m Row Max Rounds In Remaining Time: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 6 Box Jump Overs (30″/24″)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 500m Bike 10 Good Mornings 5 Down Dog to Pushups 10 Kip Swings 20 Band Pull Aparts Accessory Work Metcon (No Measure) 3 Rounds: 8 Half Kneeling Bottom Up KB Press 8 DB Bent Rows 8 Pushups Strength Bench Press (3×5 @ 85% of 5RM) Warm-Up Sets: 10 @ Empty Barbell 5 @ 60% 5 @ 70% Metcon Metcon (3 Rounds for time) On the 5:00 x 3 Rounds: 12/9 Calorie Bike 400m Run 15 Toes to BarRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Mountain Climbers 30 PVC Good Mornings 20 PVC Strict Press 10 Burpees BACK SQUAT BUILD UP: 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 74% On the 2: 6 Reps @ 79% On the 4: 4 Reps @ 84% On the 6: 8 Reps @ 79% On the 8: 6 Reps @ 84% On the 10: 4 Reps @ 89% On the 12: 8 Reps @ 84% On the 14: 6 Reps @ 89% On the 16: 4 Reps @ 94% Percentages of your 5RM Back Squat Metcon Metcon (3 Rounds for time) @ 0:00 200m Sled Drag (135/90) @ 5:00 200′ Front Rack KB Lunge (53/35) @ 10:00 200m Sled Drag (135/90)Read more