CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+2), build to a light/moderate weight.) Toes-To-Bar (8×5-7) WOD Metcon (Time) Fitness 400m Run 4 Rounds 10 Hang Power Cleans 30 Single Unders 400m Run Performance 600m Run 4 Rounds 10 Power Cleans (95/65) 30 Double Unders 600m Run Compete 800m Run 4...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 Partner 1 15 Russian Swings 9 Sumodeadlift Highpulls 3 Zombie Climbs Partner 2 15/12 Cal Bike Performance AMRAP 30 Partner 1 15 Russian Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 2 Rope Climbs Partner 2 20/16 Cal Bike Compete AMRAP 30...Read More

CrossFit Mile Zero – CrossFit Strength Clean Pull + Hang Power Clean + Power Clean WOD Metcon (Time) Fitness 750m Run 30 Hang Power Cleans 750m/600m Row *Partition as desired Performance 1000m Run 30 Power Cleans (115/75) 1000/800m Row *Partition as desired Compete 1000m Run 30 Power Cleans (155/105) 1000/800m Row Goal: 12-14 Minutes Cap:...Read More

CrossFit Mile Zero – CrossFit Strength Thruster (8×2, build to a heavy double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up Downs 15 Wallballs 30 Single Unders Performance AMRAP 12 5 Burpees 15 Wallballs (20/14) 30 Double Unders Compete AMRAP 12 10 Burpees 20 Wallballs (20/14) 40 Double Unders Goal: 5...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness -1000m Row/2000m Bike 5 Rounds 5 Horizontal Push Ups 10 Russian Swings -750m Ski/1500m Bike 5 Rounds 10 Air Squats 10 Kettlebell Deadlifts -1000m Row/2000m Bike Performance -1250m Row/2500m Bike 5 Rounds 10 Push Ups 15 Russian Swings (53/35) -1000m Ski/2000m Bike 5 Rounds 10 Air...Read More

CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Build to a light to moderate weight.) Pallof Press (Checkmark) 7×6/6. Hold the extension before bringing in. WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Step Ups -Rest 2 Minutes- 9-12-15 Abmat Sit Ups Step Ups Performance 15-12-9 Stick Sit Ups Box Jumps/Step Ups (24/20) -Rest...Read More

CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.7×8, Build to your heaviest set. Goblet Squat (7×8, build to your heaviest set) Renegade Row (7×10, Moderate weight. Tight midline.) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

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