American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 200m Run -then- 5-4-3-2-1 Down Dog to Pushup *20 Band Pull Aparts b/t each set Strength Bench Press (5RM) – Aiming to find a baseline in which we will build upon throughout this cycle. – A good place to shoot for is around 80% of your current 1RM back squat – Record your heaviest set of 5 Recovery Flow Metcon (No Measure) AMRAP 25: 800m Run 50 Ab-Mat Sit Ups 40 Walking Lunges 30 Burpees 20 Russian Kettlebell Swings 1:00 PlankRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Bike 6 Ring Rows 10 Alternating Box Step Ups 50′ Single KB Front Rack Walk Accessory Work Metcon (No Measure) 3 Rounds for Quality: 6 Tempo Ring Rows 3s Up, 3s Pause, 3s Down 100′ Single Arm KB Farmer’s Carry 12 Waiter Squats (6 each side) Metcon Emergency Brake (Time) Working through 8 Rounds of 2:00 on, 1:00 off: 30/24 Calorie Bike 30 Power Cleans (95/65) 30/24 Calorie Bike 30 Front Squats (95/65) 30/24 Calorie Bike 30 Squat Cleans (95/65)– Athletes pick up where they left off in the chipper after each 1:00 rest. – Score is completion time, including rest time. There is no rest time to add after the final 2:00 interval. 8 Rounds Cap. If there are reps still remaining when time expires, add 1 second to your time for every uncompleted rep.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Minutes for Quality: :30 Bike :20 Plank :20 Hollow Hold 5 Down Dog to Pushups Accessory Work Metcon (No Measure) 4 Sets for Quality: :20 Ring Support Hold :20 Deadhang Hold :20 Superman Hold Strength Metcon (Weight) Build to a Moderate: 5 Kneeling Single Dumbbell Strict Press Metcon Metcon (Time) 21-15-9 Chest to Bar Pullups Push Jerks (135/95) Calorie RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 200m Run 10 Empty Barbell Back Squats 10 Good Mornings 25′ Walking Lunge 5 Down Dog to Pushup BACK SQUAT PREP Warm-Up Sets: 5 @ 40% 5 @ 60% 2 @ 70% 2 @ 75% 1-2 @ 80% First 5RM Attempt @ 80% Strength Back Squat (5RM) – Aiming to find a baseline in which we will build upon throughout this cycle. – A good place to shoot for is around 80% of your current 1RM back squat – Record your heaviest set of 5 Metcon Deviled Leggs (AMRAP – Rounds and Reps) AMRAP 15: 25′ Single DB Lunge 25 Wallballs (20/14) 25′ Single DB Lunge 10 Single Arm Devil’s Press Dumbbell (50/35)Read more

American Fit Co Northwest – CrossFit Metcon (Time) 20 Rounds: 200m Run/500m Bike 3 Strict Pullups 6 PushupsRead more