CrossFit Mile Zero – CrossFit WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy,...Read More
CrossFit Mile Zero – CrossFit Strength 3 Position Clean (10x(1+1+1), build to a heavy set) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) Fitness 15-12-9-6-3 Hang Power Cleans Wallballs Performance 15-12-9-6-3 Hang Power Cleans (115/75) Wallballs (20/14) Competition 15-12-9-6-3 Hang Power Cleans (155/105) Wallballs (20/14)Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (1121) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 3 Rounds for Time 20/16 Cal Row 15 Abmat Sit Ups 10 Deadlifts Performance 3 Rounds for Time 25/20 Cal Row 15 GHD Sit Ups 10 Deadlifts (225/155) Competition 3 Rounds for...Read More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts, HS Hold Plate Mover x5/5, HS Hold Inside Out Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (3 Rounds for...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2111) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Burpees 3 Front Squats Performance 5 Rounds for Time 200m Run 5 Burpees over Bar 3 Front Squats (135/95) Competition 5 Rounds for...Read More
CrossFit Mile Zero – CrossFit Strength Ring Pullups (6×3 Reps) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 2 Rounds 800m Run 15 Deadlifts Performance 2 Rounds 1000m Run 20 Deadlifts (185/125) Competition 2 Rounds 1200m Run 20 Deadlifts (225/155)Read More
