Posts Posts by: "Craig Wynn"

CrossFit 11.25.2018

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CrossFit Mile Zero – CrossFitWODWOD 1: Metcon (Time)4 Rounds for Time 12 Dumbbell Power Cleans (35#/50) 8 Toes-to-BarRest up to 4 minutes before starting WOD 2WOD 2: Metcon (Time)4 Rounds for Time 24 Russian Kettlebell Swings (53#/70#) 12 Butterfly Sit-upsRest up to 4 minutes before starting WOD 3WOD 3…(Read More)

CrossFit 11.14.18

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CrossFit Mile Zero – CrossFitSTRENGTH/TECHNIQUEOverhead Squat (5-5-5-5)@ 60%-70% of estimated 1 rep max -stay light, focus on technique and formWODRest 5 minutes between WODs 1 and 2WOD 1: Metcon (AMRAP – Rounds and Reps)5 Minute AMRAP 6 Hang Clusters (65#/95#) 5 Thrusters 4 Overhead SquatsRx+ # 85#/115#WOD…(Read More)

CrossFit 11.13.18

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CrossFit Mile Zero – CrossFitWODMetcon (Time)All For Time 3 Rounds 200m Sprint 7 Pull-Ups 10 Sit-Ups 3 Rounds 15/20 Calorie Row 7 Pull-Ups 10 Sit-Ups 3 Rounds 60 Double-Unders 7 Pull-Ups 10 Sit-UpsRx+ = Chest-to-Bar Pull-Ups and GHD Sit-Ups Scale Double-Unders with 100…(Read More)

CrossFit Mile Zero – CrossFitAthletes – we will be open with a regular class schedule today. A lot of you will be observing Veterans Day today. Please join us for the CrossFit Hero WOD, Whitten.WODWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# / 50# 22 Box jump, 24” / 20″ 400m Run 22 Burpees…(Read More)

CrossFit Mile Zero – CrossFitWODMetcon (Time)In Teams of Two For Time: 2 Rounds of 200M Medball run (14#/20#) 60 Alt Medball Box Step-ups (20″/24″) 60 Partner Medball sit-ups -Into- 2 Rounds of 400M DB Run (20#/35#) 40 DB Power Cleans 40 Alt Single OH DB Reverse Lunges -Into- 2 Rounds…(Read More)

CrossFit 11.09.18

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CrossFit Mile Zero – CrossFitWODWOD 1: Metcon (Time)Five Minutes to Complete: 3 Rounds for Time 8 Hang Clusters (65#/95#) 5/7 Strict Pull-UpsRx+ = 5/7 Ring Muscle-UpsWOD 2: Metcon (Time)Five Minutes to Complete: 3 Rounds for Time 10 Thrusters (65#/95#) 7 Chest-to-Bar Pull-UpsRx+ = 5/7 Bar Muscle…(Read More)

CrossFit 11.08.18

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CrossFit Mile Zero – CrossFitWODWOD 1: Metcon (Time)5 Rounds for Time 24 Russian Kettlebell Swing (35#/53#) 12 Burpees to Target 36 Double UndersWOD 2: 2k Row (Time)Max Effort 2k Row…(Read More)

CrossFit 11.07.18

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CrossFit Mile Zero – CrossFitWODMetcon (Time)3 Rounds for Time 15/20 Calorie Row 15 Box Jump-Overs (20″/24″) 10 Handstand Push-UpsRx+ 15/20 Calories Air Bike 15 Box Jump Overs (24″/30″) 10 Deficit HSPUs Scaled 10 Dumbbell Push-PressSUPPLEMENTALMetcon (No Measure)Every 2 Minutes for 8 Rounds 200m Sprint…(Read More)

CrossFit 11.06.18

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CrossFit Mile Zero – CrossFitSTRENGTHBear Complex (5-5-5-5-5)Power Clean Front Squat Push Press Back Squat Second Push PressBuild to your heaviest 5 reps without letting go of the bar.WODMetcon (AMRAP – Rounds and Reps)7 Minutes to Complete 400m Run AMRAP Curtis P’s (65#/95#) 1 Hang Squat Clean + 1 Lunge…(Read More)

CrossFit 11.05.18

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CrossFit Mile Zero – CrossFitWODMetcon (AMRAP – Rounds and Reps)30 Minute AMRAP 200m Sprint 10 Alternating Dumbbell Plank Rows (25#/35#) 10 Dumbbell Push-Ups 10 Dumbbell Jumping SquatsRx+ = 35#/45…(Read More)