CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a heavy double.) DB RDL (Weight) 8×6. Reach until tension at a moderate to heavy weight. WOD Metcon (AMRAP – Reps) Fitness EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings 2- Box Step Overs 3- Up Downs Performance EMOM 15...Read More
CrossFit Mile Zero – CrossFit Strength Push Jerk (10×2. Stay at a light to moderate weight.) WOD Metcon (Time) Fitness 3 Rounds for Time 50 Single Unders 20 Abmat Sit Ups 10 Jumping Pull Ups Performance 3 Rounds for Time 50 Double Unders 30 Abmat Sit Ups 10 Pull Ups Compete 3 Rounds for Time...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, Build to a Heavy Triple) Ring Rows 8×6, regular or false grip WOD Metcon (Time) Fitness Every 5:00×4 200-250m Run 3 DB or Sandbag Cleans Performance Every 5:00×4 300m Run 3 Cleans (135/95) Compete Every 5:00×4 400m Run 3 Cleans (185/125) Finish in 3:00 or less...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (No Measure) MIKE-A-PALOOZA Fundraising benefit for the Samuel’s House. Workout at 9am only. Donations not required for members, but appreciated! Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 50 Calorie Row/Ski 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups...Read More
CrossFit Mile Zero – CrossFit Hip Clean + Clean (10x(1+1), building to a moderate single) WOD Clean, Squat, Lunge Complex (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as needed. 120 Single Unders 60 Cal Ski 60 Cal Row 60 Cal Bike 600m Run Performance Partition as needed. 160 Double Unders 80 Cal Ski 80 Cal Row 80 Cal Bike 800m Run Compete Partition as needed. 200 Double Unders 100 Cal Ski 100...Read More
