CrossFit Mile Zero – CrossFit View Public Whiteboard Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200 Push-Ups...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift, Clean, Front Squat Complex (7 Sets to build to a moderate complex.) Deadlift, Hip Clean, Hang Clean, Power Clean, Front Squat WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 18 400m Row/800m Bike 10 Deadlifts 50 Single Unders 10 Sit Ups Performance AMRAP 18 500m Row/1000m Bike...Read More
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
