CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run/500m Row 20-20 Lunges 10-10 Cal Bike 200m Run/250m Row 20-20 Lunges 10-10 Cal Bike 400m Run/500m Row Performance 600m Run/750m Row 200’-150’ Walking Lunges 5-10 Cal Bike 300m Run/375m Row 100’-50’ Walking Lunges 15-20 Cal Bike 600m Run/750m Row Compete 800m Run/1000m Row 200’-150’ Walking Sandbag Lunges 5-10 Cal Bike 400m Run/500m Row 100’-50’ Walking Sandbag Lunges 15-20 Cal Bike 800m Run/1000m Row Goal: 25-30 Minutes Cap: 35 Minutes Done for quality, not speed. Easy transitions between movements.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 Unders 5-4-3-2-1 Squat Snatches (155/105) Goal: 5-10 Minutes Cap: 10 Minutes Pace the double unders to prevent fatigue on the snatches. Moderate to heavy snatches performed as singles. High skill, challenging load.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 cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Fitness AMRAP 21 20 Cal Row 15 Up Downs 10 Hang Power Cleans Performance AMRAP 21 30 Cal Row 20 Lateral Burpees over Barbell 10 Power Cleans (155/105) Compete Same as RxRead 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 or Knee Push-Ups 300 Air Squats 1 Mile Run Half Scaled Murph (Time) 800m Run 50 Ring Rows (or Bar) 100 Knee Assist Push-Ups (or Bench) 150 Air-Squats 800m RunRead more