CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Up/Downs over Barbell 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpees over Barbell 60 Cal Row Compete 75 Cal Row...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×3, build to a heavy triple.) Single Arm Dumbbell Press (7×3/3, build to a heavy triple on each arm.) Band Pull Aparts (No Measure) 7×8 with light band WOD Metcon (Time) Fitness 60 Cal Bike 40 Abmat Sit Ups 20 Jumping Pull Up Negatives Performance 80 Cal...Read More

CrossFit Mile Zero – CrossFit Strength Hip Clean + Power Clean + Clean (8x(1+1+1), light to moderate weight.) WOD Metcon (AMRAP – Reps) Fitness AMRAP 2 x5 150m Run Max Squat Cleans -Rest 1 Minute between Rounds Performance AMRAP 2 x5 200m Run Max Squat Cleans (155/105) -Rest 1 Minute between Rounds Compete AMRAP 2...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 600m Bike 10 Russian KB Swings 100′ KB Suitcase Carry 300m Row/Ski Performance AMRAP 30 800m Bike 10 Russian Swings (53/35) 100’ KB Suitcase Carry (53/35) 400m Row/Ski Compete AMRAP 30 1000m Bike 10 Russian Swings (70/53) 100’ KB Suitcase...Read More

CrossFit Mile Zero – CrossFit Strength Rotational Medicine Ball Slam (Weight) 6×3/3 DB Single Leg Split Stance RDL (6×5/5, light to moferate) Hollow Rocks (No Measure) 6×10-12 WOD Metcon (Time) Fitness 5 Rounds for Time 30 Single Unders 20 Abmat Sit Ups 10 Horizontal Bar Push Ups Performance 5 Rounds for Time 30 Double Unders...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple) Single Leg Raise over KB (Checkmark) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 10 Up/Downs 10/8 Cal Bike 20 Alternating DB Hang Snatches Performance AMRAP 15 10 Burpees 15/12 Cal Bike 30 Alternating DB Snatches (35/25) Compete AMRAP 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Fitness 1600m Row (alt 400m) 20-15-10 Walllballs Knees to Chest DB Power Cleans 2000m Row (alt 400m) Performance 2000m Row (alt 400m) 30-20-10 Walllballs (20/14) Toes to Bar DB Power Cleans (35s/25s) 2000m Row (alt 400m) Compete 2000m Row (alt 400m) 40-25-10 Walllballs (20/14) Toes to Bar DB...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat 7×2, build to heaviest double. Front Squat (8×2, build to your heaviest double.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight)...Read More

CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Light to moderate weight, fast reps.) DB RDL (Weight) 7×6, moderate to heavy weight. WOD Metcon (Time) Fitness 10-9-8-7-6-5-4-3-2-1 Z Press 1-2-3-4-5-6-7-8-9-10 Russian KB Swings Performance 10-9-8-7-6-5-4-3-2-1 Z Press (35s/25s) 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Compete 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53)...Read More