American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Minutes for Quality: 1:00 on any Machine 5 Slow Burpees 8 Box Step Ups 10 Good Mornings Strength Deadlift (5×5) We will be doing 70% of our 1RM Deadlift for all 5 sets today Metcon One at a Time (Time) 30 Burpee Box Jump Overs (24″/20″) 30 Clean and Jerks (135/95) 30 Burpee Box Jump Overs (24″/20″)Read more

American Fit Co Northwest – CrossFit Warm-up 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. Recovery Flow Metcon (No Measure) AMRAP 25: 500m Row/400m Run/1000m Bike 50′ Walking Lunge 20 Ab Mat Sit Ups 20 Air SquatsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 200m Row 5 Down Dog Pushups 10 Single DB Thrusters 30′ Suitcase Carry (each side) Gymnastics/Skill Work Kipping Practice 15:00 of Kipping Practice Today we are taking a chunk of the class to practice the kip swing in both the pull-up and the toes 2 bar. We should focus on moving PERFECT through the 15 minutes. Metcon Whatever’s Left (3 Rounds for reps) AMRAP 5: Buy In: 500m/400m Row Time Remaining: 12 Thrusters (95/65) 12 Toes to Bar Rest 5:00 AMRAP 5: Buy In: 500m/400m Row Time Remaining: 9 Thrusters (115/85) 9 Chest to Bar Rest 5:00 AMRAP 5: Buy In: 500m/400m Row Time Remaining: 6 Thrusters (135/95) 6 Bar Muscle Ups/ Burpee PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Box Step Ups 5 Single Arm DB Deadlifts 5 Single Arm DB Cleans 5 Single Arm DB Strict Press 10 Ring Rows Metcon Single All the Way (AMRAP – Rounds) AMRAP 18: 20 Single Arm Alternating Dumbbell Snatches (50/35) 20 Box Jump Overs (24″/20″) 20 Single Dumbbell Hang Power Clean and Jerks (50/35) 20/15 Calorie Bike Accessory Work Metcon (No Measure) 3-5 Sets of Each: 8 Strict Pullups 12 Bent Rows 12 Seated Banded Rows or Ring Rows 12 Barbell CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 10 Banded Air Squats 10 Good Mornings 10 Spiderman Lunge and Reach Squat Build Up: 10 @ Empty Barbell 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Strength Back Squat (5×5) 5 reps for 5 sets of 80% of our 1RM Back Squat. One set every 2 mintes Metcon Metcon (Time) 5 Rounds: 45 Double Unders 30 Air Squats 15/12 Calorie RowRead more