CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 500m Run/750m Row/1500m Bike 30 Russian Swings 30 Knees to Chest Performance 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 Russian Swings (53/35) 30 Toes to Bar Compete 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 American Swings (53/35) 30...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Slant Board Toe Touches (Checkmark) 8×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 7 Horizontal Bar Push Ups 5 Burpee Box Step Ups 3 Squat Cleans (135/95) Performance AMRAP 12 7 Push Ups 5 Burpee Box Jumps/Step Ups (24/20)...Read More

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, build to a heavy triple) Bench Press (8×3, build to a heavy triple) WOD Metcon (Time) Fitness Every 5:00 x3 200’ Farmers Carry 10 Horizontal Rows 3 Inchworms to Push Ups Performance Every 5:00 x3 200’ Farmers Carry (35s/25s) 10 Pull Ups 4 Wall Walks Compete...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run/500m Row 20 Lunges 10 Cal Bike 20 Lunges 10 Cal Bike 200m Run/250m Row 20 Lunges 10 Cal Bike 20 Lunges 10 Cal Bike 400m Run/500m Row Performance 600m Run/750m Row 200’ Walking Lunges 5 Cal Bike 150’ Walking Lunges 10 Cal Bike 300m...Read More

CrossFit Mile Zero – CrossFit Strength Muscle Snatch + Snatch Balance + Snatch (8x(1+1+1). Build to a light to moderate weight.) WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 5-4-3-2-1 Hang Power Snatches Performance 5 Rounds for Time 30 Double Unders 5-4-3-2-1 Power Snatches (115/75) Compete 5 Rounds for Time 50 Double...Read More

CrossFit Mile Zero – CrossFit Strength Power Clean (8×2, build up just beyond the weight you plan to use for the workout. Share a bar with your partner.) WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

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