CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 16 Knees to Chest 4 Clean and Jerk 500m Row Performance 5 Rounds for Time 40 Double Unders 15 Toes to bar 4 Clean and Jerk (155/105) 600m Row Compete 5 Rounds for Time 50 Double Unders 20 Toes to bar 4 Clean and Jerk (185/125) 750m Row Goal: 20-25 Minutes Cap: 28 Minutes Reduce reps before scaling movement for Toes to Bar. Aim to complete rounds in 4-5 minutes. You go, I go. Break up the movements as needed, but keep the pace up on the row!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (7×3+, Last Set at 80%) Bench Press (7×3+, Last Set at 80%) Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.) Superman Extensions (Checkmark) 7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 8 Z Press 8 Alternating Lunges 1 Zombie Rope Climb Performance AMRAP 10 8 Z Press (35s/25s) 8 Alternating Lunges (35/25) 1 Rope Climb Compete AMRAP 10 8 Handstand Push Ups 8 Alternating Lunges (50/35) 2 Rope Climbs Goal: 4 Rounds Pace your shoulders earl. Chest stays tall on the lunges. Use a weight you can knock out unbroken. Try to go unbroken or with quick rest on Z Press/HSPU as you move through Round 3.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3+, Last Set at 75%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness For Time 400m Run 30 Hang Power Cleans 20 Jumping Pull Ups 10 DB Squat Cleans Performance For Time 600m Run 30 Power Cleans (95/65) 20 Pull Ups 10 Squat Cleans (95/65) Compete For Time 800m Run 30 Power Cleans (135/95) 20 Chest to Bar Pull Ups 10 Squat Cleans (135/95) Goal: 10-12 Minutes Cap: 15 Minutes Run in 4-5 Minutes Use a weight on the barbell you can attack on the set of 30 in 3-4 minutes. Chunk the pull ups in small sets. Quick singles to finish it out.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness E2MO2M 12 Russian Swings Max Calorie Row/Ski Rest 2 Minutes between Rounds Performance E2MO2M 15 Russian Swings (53/35) Max Calorie Row/Ski Rest 2 Minutes between Rounds Compete E2MO2M 15 Russian Swings (70/53) Max Calorie Row/Ski Rest 2 Minutes between Rounds Goal: 120+ Reps Unbroken KB Swings. 1:15+ left for calories each round. Settle in early on the row/ski and gradually ramp up the tempo each round.Read more