CrossFit Mile Zero – CrossFit Strength Push Press (10×1, Build to a heavy single) Push Jerk (10×1, build to a heavy single.) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 10 Knees to Chest 16 Box Step Ups Performance AMRAP 10 12 Toes to Bar 20 Box Step Overs (24/20) Compete AMRAP 10 15 Toes to Bar 20 Box Jump Overs (24/20) Goal: Finish 5 Rounds Aim to spend 1 minute or less on each component, each round. Break the toes to bar up before it’s too late.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, build to a heavy double) Front Squat (8×2, build to a heavy double) Meadows Row (8×5/5. Use a moderate weight DB) WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Up Downs 200m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10 Burpees 200m Farmers Carry (35/25) Compete 3 Rounds for Time 20 Wallballs (20/14) 15 Burpees 200m Farmers Carry (50/35) Goal Time: 10-12 Minutes Cap: 15 Minutes Load on wallballs is light enough to move unbroken. Stay lighter and move faster instead of heavier where you may need breaks.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 100 Cal Bike 150 Single Unders 90 Abmat Sit Ups 60 Jumping Pull Ups/Ring Rows 30 Burpees/Devils Press Performance 150 Cal Bike 120 Double Unders 90 Stick Sit Ups 60 Pull Ups 30 Devils Press (35s/25s) Compete 180 Cal Bike 150 Double Unders 90 GHD Sit Ups 90 Pull Ups 30 Devils Press (50s/35s) Goal: 25 Minutes Cap: 30 Minutes Partition as desired, not straight through. Alternate as needed with your partner. Settle in and move.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×1+, Last Set at 85%) Front Squat (7×1+, Last Set at 85%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (Time) Fitness 4 Rounds for Time 250m Run 10 Wallballs 2 Zombie Climbs Performance 4 Rounds for Time 400m Run 15 Wallballs (20/14) 2 Rope Climbs Compete For Time 1600m Run 60 Wallballs (20/14) 8 Rope Climbs Goal: 14-16 Minutes Cap: 18 Minutes Unbroken sets of wallballs or big sets. Set the feet, step and stand on rope climbs.Read more