American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 500m Bike 30 Single Unders 5 PVC Shrugs 5 PVC High Pulls 5 PVC Power Cleans 10 PVC Front Squats Strength Stamina Squats Alternating “On the Minute” x 10 (5 Rounds) Odd Minutes – 4 Front Squats Even Minutes – 8 Back Squats Barbell – 62% of 1RM Front Squat Metcon Wonderworld (Time) 100 Double Unders 21 Power Cleans 21 Bar Facing Burpees 100 Double Unders 15 Power Cleans 15 Bar Facing Burpees 100 Double Unders 9 Power Cleans 9 Bar Facing Burpees (135/95)Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Reps) AMRAP 25: Buy in: 3000m (7 min cap on bike) In remaining time: AMRAP: 5 Pullups 10 Pushups 15 Air Squats 5 Hang Squat Snatch (95/65) 30 Double Unders *partners alternate movements each roundRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 50′ Kettlebell Farmers Carry 10 KB Deadlifts 10 Air Squats 250m Row Strength Deadlift (5, 5, 4, 4, 3, 3) Every 2:00: 5, 5, 4, 4, 3, 3 Deadlifts *Build to a heavy 3 Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball Boys 16-17 – 185# Deadlift + 20# Wall-Ball Girls 14-15 – 95# Deadlift + 10# Wall-Ball Girls 16-17 – 125# Deadlift + 14# Wall-Ball CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-upsRead 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 Workout Metcon (No Measure) 30:00 Clock Row/Run/Bike/Ski *On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00 5 Strict Pullups 10 Pushups 15 Air Squats 20 AbMat SitupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds for Quality: 1:00 Row 5 Down Dog to Pushups :30 Plank 10 Box Stepups Skill Metcon (No Measure) EMOM 10: 1 Power Clean 1 Front Squat 1 Push Jerk *Focus on skill and technique here Metcon Cho To-Go (3 Rounds for reps) AMRAP 5: 40/30 Calorie Row 20 Box Jump Overs (24/20) AMRAP “Macho Man” (135/95) Rest 5:00 AMRAP 5: 30/20 Calorie Row 15 Box Jump Overs (24/20) AMRAP “Macho Man” (155/105) Rest 5:00 AMRAP 5: 20/15 Calorie Row 10 Box Jump Overs (24/20) AMRAP “Macho Man” (185/135) 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push JerksRead more