CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 800m Bike or 300m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with dumbbells Performance 4 Rounds for Time 1000m Bike or 400m Run 20 DB Thrusters 50’...Read More
CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy double.) Russian KB Swings (8×8, moderate weight) WOD Metcon (Time) Fitness 3 Rounds for Time 250m Run 2 Zombie Rope Climbs 10 Horizontal or Knee Push Ups Performance 3 Rounds for Time 300m Run 2 Rope Climbs 20/14 Push Ups...Read More
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
