CrossFit Mile Zero – CrossFit Strength Bench Press (7×5, last set open at 85%) Shoulder Press (7×5, last set open at 85%) Toes to Ring (Checkmark) 7×5 WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Burpee Box Jump/Step Ups 100m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10 Burpee...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run 30 Sit Ups 30/24 Cal Bike 600m Run 20 Sit Ups 20/16 Cal Bike 800m Run 10 Sit Ups 10/8 Cal Bike Performance 400m Run 40 Sit Ups 40/32 Cal Bike 800m Run 30 Sit Ups 30/24 Cal Bike 1200m Run 20 Sit Ups...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×3, last 2 sets at 75%) Ring Push-ups (7×3-5) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (7×5, last set open at 85%. Retest from Week 3!) Front Squat (7×5, last set open at 85%. Retest from Week 3!) Ring Rows 7×1-5, working on false grip. Metcon (Weight) Fitness 30 Single Unders 1 Power Clean Performance AHAP 15 30 Double Unders 1 Squat Clean...Read More
CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the...Read More
CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3. Build to heavy triples) Ring Holds (Time) 6x:15 seconds. After 15 seconds control an eccentric rep down and hold deepest position. WOD Metcon (Time) Fitness 800m Row 800m Ski 800m Run 150’ of Burpee Broad Jumps 200 Single Unders Performance 1000m Row 1000m Ski 1000m Run...Read More
CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Open at 90%) Shoulder Press (7×3, Last Set Open at 90%) WOD Metcon (Time) Fitness For time 300m Run 20 Box Jump/Step Overs 300m Run 20 Knees to Chest 300m Run 20 DB Thrusters Performance For time 400m Run 20 Box Jump/Step Overs (24/20)...Read More
