American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Box Step Ups 10 Cossack Squats 10 Ring Rows 1:00 Bike Metcon Quicksand (5 Rounds for reps) 5 Rounds: AMRAP 3: 12 Single Dumbbell Box Step-Ups 8 Burpee Box Jump Overs Max Calorie Bike Rest 1:00 Box – 24″/20″ Dumbbell – 50/35lbs Accessory Work Metcon (No Measure) 3 Giant Sets: 9 Bench Press 15 Bent Rows Max Strict Press (75/55) Rest 3:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Russian KB Swings :30 Plank Metcon Aftermath (Time) 50-40-30-20-10 Calorie Row After each round: 10 Deadlifts (155/105) 10 HSPUs 40 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 250m Row 10 Banded Pullups 10 Down Dog Pushup Squat Build Up: Round 1: 10 Banded Air Squats Round 2: 5 Back Squats w/ Empty Bar Round 3: 5 Back Squats @ 40% After round 3: 5 Back Squats @ 50% Strength Metcon (Weight) EMOM 12: Odd: 5 Strict Pullups Even: 5 Back Squats Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 75% Set 5: 80% Set 6: 85% Metcon All Over Again (AMRAP – Rounds) AMRAP 15: 25 Front Squats (75/55) 20 Single Arm DB Clean and Jerks (50/35) 15 Toes to BarRead more

American Fit Co Northwest – CrossFit Metcon (No Measure) We will have a couple of different workout times offered today. 7am: 4 mile run with Casey 9am: AMRAP 25: 20 Power Snatches (95/65) 4 Rounds of Cindy: 5 Pullups 10 Pushups 15 Air Squats 800m Row *Split reps with partner as needed 11am: 4 mile run with Casey 3pm: 4 mile run with CaseyRead more

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