CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds...Read More

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run...Read More

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.) Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.) Step back into spilt (Jerk side) and bring back knee to floor Barbell Row (8×8, light to moderate weight.) WOD Christine (Time) 3 rounds for time of: 500-m...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 24 Rounds 1 Zombie Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (moderate or DBs) 1 Sled Push or 3 Cal Bike Performance 30 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike...Read More

CrossFit Mile Zero – CrossFit Strength DB Jump Squats (Weight) 6×3 Reverse Lunge (6×8/8, moderate weight, barbell or dumbbells) Banded Low Row (No Measure) 6×6 WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 20 Leg Lowers 400m Farmers Walk (moderate) Performance 90 Wallballs (20/14) 60 Cal Row 30 Toes to Bar 400m Farmers Walk...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2) DB RDL (Weight) 8×8, use two dumbbells Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness Every 4 Minutes for 5 Rounds 10/8 Calorie Bike 12 Alternating DB Snatches (moderate) 8 Horizontal Bar Push Ups Performance Every 4 Minutes for 5 Rounds 12/10 Calorie Bike...Read More

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans + Front Squat, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Squat Cleans (135/95) Compete 5 Rounds...Read More