American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Row 8 Knee Raises 10 Box Step Ups 10 Barbell Back Squats BACK SQUAT BUILD UP: (Based off 5RM) 7@ 40% 5@ 50% 3 @ 60% Strength Metcon (Weight) BACK SQUAT WAVES (Based off 5RM) One Set Every 2:00 Wave #1: 7 Reps @ 65% 5 Reps @ 70% 3 Reps @ 75% Wave #2: 7 Reps @ 70% 5 Reps @ 75% 3 Reps @ 80% Wave #3: 7 Reps @ 75% 5 Reps @ 80% 3 Reps @ 85% Metcon Metcon (AMRAP – Rounds and Reps) “Quadratic Formula” AMRAP 12: 18/12 Calorie Row 15 Box Jump Overs 12 Toes to Bar 9 Double Dumbbell ThrustersRead more

American Fit Co Northwest – CrossFit Partner Workout Metcon (Time) 30 Sync Toes-to-Bars 40 Sync Dumbbell Snatches (50/35) 50 Sync Burpees 40 Sync Dumbbell Snatches (50/35) 30 Sync Toes-to-Bars Saturday Swole Session Metcon (AMRAP – Reps) AMRAP 12 Minutes 8 Bench Presses (165/110) 8 Strict Pull UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 14 Alternating Lunges 5 Down Dog to Pushups 14 Air Squats 5 Ring Rows Accessory Work Metcon (No Measure) 3 Round for Quality: 15 Banded Hip Thrusts 12 Lateral Box Step Ups (6 each leg) 9 Barbell Bent Rows Strength Box Squat (EMOM 10 x 2 Reps) -All sets at 55% of 5RM Back Squat *Set up box to just below parallel *Pause for 1 second on box then focus on speed on the way up Metcon (Weight) On the 3:00 x 3 Rounds: 50′ Double Dumbbell Walking Lunge -Build in weight across all 3 setsRead more

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