CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB...Read More

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 6×3/3 Elevated Deadlift (6×5, light to moderate weight) Toes-To-Bar (6×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, building to a heavy double) Samson Rocks (No Measure) 3×3 WOD Metcon (Time) Fitness Partition as Desired 70 Wallballs (moderate) 70 Russian Swings (moderate) 70 Step Ups (20/16) 70 Alternating DB Hang Snatches (light) Performance Partition as Desired 80 Wallballs (20/14) 80 Russian Swings (53/35) 80...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness Buy In: 750m Row 90 Wall Ball Shots (14/10) 70 Deadlifts (moderate) 70 Hand Release Push-Ups 50 Step Ups (24/20 in) 50 Abmat Sit Ups 30 Burpees 30 Hang Power Cleans (moderate) 30 Push Presses (moderate) 20 Weighted Lunges (14/10) 10 Thrusters (moderate) Cash-Out: 750m...Read More

CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar...Read More

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Run 10 Russian Swings (moderate) 100m Single Arm Farmers Carry (moderate) 5 Push Press (moderate) 5 Ring Rows Performance AMRAP 35 24/18 Cal Bike or 300m Run 10 Russian Swings (70/53) 100m Farmers Carry (35/25)...Read More

CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.6×5, build as heavy as possible Ring Rows (6×6) Lateral Band Walk (No Measure) 6×10/10 WOD Metcon (Time) Fitness 300m Row or 250m Run 30 Hanging Knee Raises 20 Front Squats (45/35) 300m Row or 250m Run...Read More