American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 6 Minutes for Quality: 1:00 Row 10 Air Squats 10 Single Arm DB Push Press (light DB) 10 Cossack Squats BACK SQUAT BUILD UP 10 @ Empty Barbell 8 @ 50% 6 @ 60% 4 @ 70% Strength 5RM Back Squat Wave On the 0: 8 Reps @ 71% On the 2: 6 Reps @ 76% On the 4: 4 Reps @ 81% On the 6: 8 Reps @ 76% On the 8: 6 Reps @ 81% On the 10: 4 Reps @ 86% On the 12: 8 Reps @ 82% On the 14: 6 Reps @ 86% On the 16: 4 Reps @ 91% Percentages of your 5RM Back Squat Metcon Metcon (AMRAP – Reps) 3 Rounds: 1:00 Wallballs 1:00 DB Power Snatches (50/35) 1:00 Calorie Row 1:00 RestRead more

American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 10 Cal Bike 10 Ab Mat Situps 10 Empty Bar Strict Press Strength Strict Press Waves (4, 2, 4, 2, 4, 2) 4 Reps @ 80% 2 Reps @ 95% 4 Reps @ 80% 2 Reps @ 100% 4 Reps @ 80% 2 Reps @ 105% *Based off of 5RM Metcon Mementoes (Time) 3 Rounds: 36/24 Calorie Bike 24 Toes to Bar 12 Push Jerks (155/105)Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 5 Rounds: 20 Ab Mat Sit Ups 200m Run 20 Air Squats 200m Run Accessory Work Metcon (No Measure) 3 Sets: 15 Landmind Rows (each side) 15 DB Bench Press 3 Sets: 20 Banded Chest Flyes 20 Banded Rear Delt Flyes Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min.Read more