CrossFit Mile Zero – CrossFit Strength Thruster (8×2, build to a heavy double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up Downs 15 Wallballs 30 Single Unders Performance AMRAP 12 5 Burpees 15 Wallballs (20/14) 30 Double Unders Compete AMRAP 12 10 Burpees 20 Wallballs (20/14) 40 Double Unders Goal: 4 Rounds Reps are small enough that the goal is to remain unbroken. Rest during the transitions of movements. Put your head down and do your best to keep moving.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness -1000m Row/2000m Bike 5 Rounds 5 Horizontal Push Ups 10 Russian Swings -750m Ski/1500m Bike 5 Rounds 10 Air Squats 10 Kettlebell Deadlifts -1000m Row/2000m Bike Performance -1250m Row/2500m Bike 5 Rounds 10 Push Ups 15 Russian Swings (53/35) -1000m Ski/2000m Bike 5 Rounds 10 Air Squats 15 Kettlebell Deadlifts (53/35) -1250m Row/2500m Bike Compete -1500m Row/3000m Bike 5 Rounds 15 Push Ups 15 Russian Swings (53/35) -1250m Ski/2500m Bike 5 Rounds 15 Air Squats 15 Kettlebell Deadlifts (53/35) -1500m Row/3000m Bike Goal: 25-30 Minutes Cap: 35 Minutes For quality, not time. Row/Bike at 70-80% capacity. Treat this as an active recovery day.Read more

CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Build to a light to moderate weight.) Pallof Press (Checkmark) 7×6/6. Hold the extension before bringing in. WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Step Ups -Rest 2 Minutes- 9-12-15 Abmat Sit Ups Step Ups Performance 15-12-9 Stick Sit Ups Box Jumps/Step Ups (24/20) -Rest 2 Minutes- 9-12-15 Toes to Bar Box Jumps/Step Ups (24/20) Compete 21-15-9 Toes to Bar Box Jumps/Step Ups (24/20) -Rest 2 Minutes- 9-15-21 GHD Sit Ups Box Jumps/Step Ups (24/20) Goal: 10-12 Minutes Cap: 15 Minutes Aim for each workout under 5 minutes. Break up the Toes to Bar early so you don’t over fatigue in the later rounds. Scale reps before scaling movement.Read more

CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.7×8, Build to your heaviest set. Goblet Squat (7×8, build to your heaviest set) Renegade Row (7×10, Moderate weight. Tight midline.) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat Cleans (25/15) 6 Pull Ups Compete 3 Rounds for Time 400m Run 10 Squat Cleans (95/65) 6 Chest to Bar Pull Ups or 3 Muscle Ups Goal Time: 10-12 Minutes Time Cap: 15 Minutes Aim for all movements unbroken. If you’re going to go hard, you have to go FAST It’s all made in the runRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more