CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run...Read More

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.) Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.) Step back into spilt (Jerk side) and bring back knee to floor Barbell Row (8×8, light to moderate weight.) WOD Christine (Time) 3 rounds for time of: 500-m...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 24 Rounds 1 Zombie Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (moderate or DBs) 1 Sled Push or 3 Cal Bike Performance 30 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike...Read More

CrossFit Mile Zero – CrossFit Strength DB Jump Squats (Weight) 6×3 Reverse Lunge (6×8/8, moderate weight, barbell or dumbbells) Banded Low Row (No Measure) 6×6 WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 20 Leg Lowers 400m Farmers Walk (moderate) Performance 90 Wallballs (20/14) 60 Cal Row 30 Toes to Bar 400m Farmers Walk...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2) DB RDL (Weight) 8×8, use two dumbbells Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness Every 4 Minutes for 5 Rounds 10/8 Calorie Bike 12 Alternating DB Snatches (moderate) 8 Horizontal Bar Push Ups Performance Every 4 Minutes for 5 Rounds 12/10 Calorie Bike...Read More

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans + Front Squat, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Squat Cleans (135/95) Compete 5 Rounds...Read More

CrossFit Mile Zero – CrossFit Strength DB Single Arm Push Press (Weight) 6×5/5 Russian KB Swings (6×8 Heavy Swings) Ring Holds (Time) 6×20 Seconds WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Deadlifts (moderate) 6 Up Downs 50 Single Unders Performance 3 Deadlifts (185/125) 6 Burpees over the Bar 30 Double Unders...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, building to a heavy set of 3) DB Single Arm Row (Weight) 8×5/5 Hip Flexor Extension (No Measure) 8×6/6 WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time...Read More