American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Cossack Squats 8 Air Squats 6 Scap Pullups 4 Kip Swings Banded Hip Igniter Strength Back Squat (10, 8, 6, 4, 2) We will be following the same rep scheme from last week but we will be adding 2% to each set. 10 @ 57% 8 @ 67% 6 @ 77% 4 @ 85% 2 @ 92% Metcon Tricycle (Time) 40/30 Calorie Bike “Buy-In” …..Directly into: 4 Rounds: 21 Thrusters (75/55) 18 Dumbbell Snatches (50/30) 15 Chest to Bar PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 20 Band Pull Aparts 10 Pushups 20 Banded Good Mornings 400m Bike Partner Metcon Closing Time (Calories) On the 2:00 x 14 Rounds: 30 Double Unders 3 Power Snatches (115/85) Max Calorie Bike in Time Remaining *Partners will alternate rounds Accessory Work Metcon (Weight) 10-8-6-4-2 Bench Press *25 banded tricep press downsSet of 10 @ 55% Set of 8 @ 65% Set of 6 @ 75% Set of 4 @ 83% Set of 2 @ 90%Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) MOBILITY 2:00 Any Machine Upper Body 1. Wall Pec Stretch 1:00/side 2. Cobra Stretch 1:00 3. Banded Tricep Stretch 1:00/side Lower Body 1. Side Lunge :30/side 2. Bottom Squat Hold 1:00 3. Banded Hamstring Distraction 1:00/side ACTIVATION 8 Minute for Quality: 150m Row 50′ Farmer’s Carry 50′ Single DB Overhead Carry 50′ Bear Crawl 10 Air Squats MOVEMENT PREP 5 Bar Facing Burpees 5 Overhead Squats 5 Toes to Bar 5 Hang Squat Cleans 5 Kipping HSPUs 5 Thrusters Metcon Hurts So Good (AMRAP – Reps) AMRAP 16: 50 Bar Facing Burpees 50 Overhead Squats 40 Toes to Bar 40 Hang Squat Cleans 30 Kipping Handstand Pushups 30 Thrusters Barbell (95/65)Read more

American Fit Co Northwest – CrossFit Recovery Workout Metcon (No Measure) 5:00/4:00/3:00/2:00/1:00 Cardio Machine *between each round 20 Banded Good Mornings 20 Air Squats 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. Metcon Metcon (No Measure) We can use today to make up a WOD if you missed Monday or Tuesday this week due to snowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 10 Banded Good Mornings 5 Scap Pullups 5 Kip Swings 5 Strict Pullups 10 Front Squats Gymnastics Skill Kipping Technique We are going to spend 15 minutes practice our kipping pull-ups or chest 2 bars Metcon 9 to 5 (AMRAP – Rounds and Reps) AMRAP 5: 15/12 Calorie Bike 12 Chest to Bar Pullups 9 Front Squats (135/95) Rest 5:00 AMRAP 5: 12/9 Calorie Bike 9 Chest to Bar Pullups 6 Front Squats (155/105) Rest 5:00 AMRAP 5: 9/6 Calorie Bike 6 Chest to Bar Pullups 3 Front Squats (175/115)Read more