CrossFit Mile Zero – CrossFit Strength Heels Elevated Squat (6×5, Build to a heavy set of 5) DB High Row (6×8, moderate) Hip 90/90 (Checkmark) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal...Read More

CrossFit Mile Zero – CrossFit StrengthRead More

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×1, stay light to moderate!) 3 Position Clean -Floor -Knee -High Hang WODRead More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB...Read More

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 6×3/3 Elevated Deadlift (6×5, light to moderate weight) Toes-To-Bar (6×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, building to a heavy double) Samson Rocks (No Measure) 3×3 WOD Metcon (Time) Fitness Partition as Desired 70 Wallballs (moderate) 70 Russian Swings (moderate) 70 Step Ups (20/16) 70 Alternating DB Hang Snatches (light) Performance Partition as Desired 80 Wallballs (20/14) 80 Russian Swings (53/35) 80...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness Buy In: 750m Row 90 Wall Ball Shots (14/10) 70 Deadlifts (moderate) 70 Hand Release Push-Ups 50 Step Ups (24/20 in) 50 Abmat Sit Ups 30 Burpees 30 Hang Power Cleans (moderate) 30 Push Presses (moderate) 20 Weighted Lunges (14/10) 10 Thrusters (moderate) Cash-Out: 750m...Read More

CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar...Read More