CrossFit Mile Zero – CrossFit WOD Metcon (Calories) Fitness Every 3 Minutes x10 Rounds Odd Rounds -30 Single Unders -Max Cal Bike Even Rounds -15 Wallballs -30 Single Unders Performance Every 3 Minutes x10 Rounds Odd Rounds -30 Double Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Double Unders Compete Every 3 Minutes...Read More
CrossFit Mile Zero – CrossFit Strength Landmine Push Press (8×5/5) Ab Rollouts (Checkmark) 8×5-8 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/9 Cal Row/Ski 12 Single Arm DB Snatches 9 Up/Downs over DB Performance AMRAP 12 15/12 Cal Row/Ski 12 Single Arm DB Snatches (35/25) 9 Burpees over DB Compete AMRAP 12...Read More
CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat (8x(1+2), build to a moderate to heavy weight.) Squat Clean + Front Squat (8x(1+1), build to a moderate to heavy weight.) Ring Rows (8×5) WOD Metcon (AMRAP – Reps) Fitness AMRAP 2:00 x5 150m Run Max Pull Ups or Jumping Pull Up Negatives Rest...Read More
CrossFit Mile Zero – CrossFit Partner WOD Partner Eva (Time) Fitness 5 Rounds for Time 400m Run/500m Row/1200m Bike 30 Russian Swings 30 Jumping Pull Ups Performance 5 Rounds for Time 800m Run/1000m Row/2400m Bike 30 American Swings (53/35) 30 Pull Ups Compete 5 Rounds for Time 800m Run/1000m Row/2400m Bike 30 American Swings (70/53)...Read More
Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Power Clean (7×2, build up to workout weight.) WOD Metcon (Time) Fitness 7 Rounds 4 Power Cleans 17 Slamballs Cash Out: 76 Cal Row Performance 7 Rounds 4 Power Cleans (185/125) 17 Slamballs (30/20) Cash Out:...Read More
Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Push Press (8×2, build to a heavy double.) Push Jerk (8×2, build to a heavy double.) Landmine Rotations (Weight) 8×5/5 WOD Metcon (Checkmark) Fitness EMOM 15 1- 10 Alternating DB Snatches 2- 6/5 Cal Ski 3-...Read More
Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 2 (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m...Read More
Announcements Friday, July 4th, will observe the following class hours: 8a, 9a, 10a CrossFit Mile Zero – CrossFit Strength Pull-ups (5×5, Use bands if not there yet or additional load if bodyweight is too easy.) Russian KB Swings (5×8, moderate to heavy load) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 100m Suitcase...Read More
