CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 10 Sandbag Squat Cleans 4 Zombie Climbs 300m Wallball Burden Run Performance 5 Rounds for Time 15 Sandbag Squat Cleans 4 Rope Climbs 400m Sandbag Burden Run Compete 5 Rounds for Time 20 Sandbag Squat Cleans 5 Rope Climbs 400m Sandbag Burden Run Goal: Under 30 Minutes Cap: 35 Minutes Break up the reps as needed. Run together, transition the sandbag as needed. High Fives, first bumps, shakas when switching.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (8x(1+2). Build to a light to moderate weight.) WOD Metcon (Time) Fitness 4 Rounds for Time 400/300m Row or Ski 10 Shoulder to Overhead Performance 4 Rounds for Time 500/400m Row or Ski 10 Shoulder to Overhead (95/65) Compete 4 Rounds for Time 500/400m Row or Ski 10 Shoulder to Overhead (135/95) Goal: 12-14 Minutes Cap: 16 Minutes Row/Ski in 2:15 or less. Shoulder to overheads in 2 sets or less. Moderate to heavy loading.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, build to a heavy triple.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 10 Lunges 5 Up/Downs over Bar 10 Jumping Pull Ups Performance AMRAP 10 10 Front Rack Lunges (75/55) 5 Burpees over Bar 10 Pull Ups Compete AMRAP 10 10 Front Rack Lunges (95/65) 5 Burpees over Bar 10 Chest to Bar Pull Ups Goal: 5+ Rounds Rounds in 2:00 or less. Reduce weight before reducing reps. Aim to hit your lunges unbroken each round.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Cal Row 25-20-15-10-5 Abmat Sit Ups 300m-250m-200m-150m-100m Run 1-1-1-1-1 Sled Push Down and Back Performance 50-40-30-20-10 Cal Row 25-20-15-10-5 Stick Sit Ups 500m-400m-300m-200m-100m Run 1-1-1-1-1 Sled Push Down and Back Compete 500m-400m-300m-200m-100m Run 25-20-15-10-5 GHD Sit Ups 50-40-30-20-10 Cal Row 2-2-2-2-2 Sled Push Down and Back Goal: Under 30 Minutes Cap: 35 Minutes Come out slow and steady. Break the GHD sit ups early or reduce reps if you aren’t ready for that volume. Do your best to manage your heart rate after the first round of sleds.Read more