CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E3:30MOM x 3 300m Row at Goal Pace Then E1:30MOM x 3 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 12/10 Cal Row 15 Abmat Sit Ups 12/10 Cal Ski 5 Pull Ups Performance AMRAP 20 15/12 Cal Row 15 GHD Sit...Read More
CrossFit Mile Zero – CrossFit Strength Hang Snatch (E2MOM x7 High Hang Snatch + Hang Snatch + Low Hang Snatch Start at 60%) WOD Metcon (Time) Fitness Partition as desired 50 Alt DB Snatches 50 Box Step Overs (20/16) Performance Partition as desired 60 Alt DB Snatches (35/25) 60 Box Jump Overs (20/16) Competition Partition...Read More
CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 4 Rounds 3 Front Squats at 85%) WOD Metcon (3 Rounds for time ↓ shorter is better) Fitness E5MOM x 3 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 3 5 Burpees 5 DB Squat...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (6 Rounds for time ↓ shorter is better) Fitness E5MOM x 6 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 6 5 Burpee Squat Jumps 5 Sandbag Squat Cleans 15/12 Cal Bike 5 Sandbag Squat Cleans 5 Burpee...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 600m Run 50 DB Snatches (35/25) 600m Run 40 DB Squat Cleans (35s/25s) 600m Run 30 Devils Press (35s/25s) Performance 800m Run 60 DB Snatches (35/25) 800m Run 50 DB Squat Cleans (35s/25s) 800m Run 40 Devils Press (35s/25s) Competition 800m Run 60 DB Snatches...Read More
CrossFit Mile Zero – CrossFit Strength Hang Power Clean (E2MOM x8 Hang Power Clean + Hang Clean + Jerk Start the EMOM at roughly 60%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 3 Clean and Jerk 50 Single Unders Performance AMRAP 9 3 Clean and Jerk (135/95) 30 Double Unders Competition AMRAP...Read More
CrossFit Mile Zero – CrossFit Strength Pull-ups (E2MOM x7 4-6 Pull Ups + 5 Ring Rows) WOD Metcon (Time) Fitness 4 Rounds for Time 10 Burpees to Target 15 Abmat Sit Ups 10/8 Cal Bike Performance 4 Rounds for Time 12 Burpees to Target 12 GHD Sit Ups 12/10 Cal Bike Competition 4 Rounds for...Read More
CrossFit Mile Zero – CrossFit Strength Front Squat (E2:30MOM x 4 Rounds 4 Front Squats at 80%) WOD Metcon (Time) Fitness E4MOM x 4 8/6 Cal Ski 5 Front Squats 10 Jumping Pull Ups Performance E4MOM x 4 10/8 Cal Ski 5 Front Squats (135/95) 10 Pull Ups Competition E4MOM x 4 12/10 Cal Ski...Read More
Announcements Reduced Hours for Atlantic Coast Classic Weekend For all of our athletes and coaches that are traveling and competing in the Atlantic Coast Classic this weekend in Daytona we will observe the following hours: Friday – No Afternoon Sessions (0612#) Saturday – No 10am Monday – No Afternoon Sessions (0615#) For anyone who still...Read More
