CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 100 Cal Row 100 Air Squats 100 Cal Bike 100 DB Snatches Performance 150 Cal Row 150 Air Squats 100 Cal Bike 100 DB Snatches (35/25) Competition 150 Cal Row 150 Air Squats 120 Cal Bike 120 DB Snatches (50/35)Read more

CrossFit Mile Zero – CrossFit Strength Hang Clean + Low Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (AMRAP – Reps) Fitness AMRAP 15 Hang Power Cleans At 0:00, 3:00, 6:00, 9:00, and 12:00 run 300m Performance AMRAP 15 Max Power Cleans (155/105) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400m Competition AMRAP 15 Max Power Cleans (205/135) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400mRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×2 Tempo Deadlifts (1121) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 10-9-8-7-6-5-4-3-2-1 Deadlifts DB Bench Performance 10-9-8-7-6-5-4-3-2-1 Deadlifts (bodyweight) DB Bench (35s/25s) Competition 10-9-8-7-6-5-4-3-2-1 Deadlifts (1.5/1.25 bodyweight) DB Bench (50s/35s)Read more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Taps x10-20, Box HSPU x5, Box Pike Circles with/without 1 Leg Extended, HS Hold Hand Lifts, HS Hold with Inside Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 200m Run 10 Box Pike Push Ups 200m Run 15 Toes to Hips or Hanging Knee Raises 200m Run 50′ Bear Crawl Performance AMRAP 24 300m Run 10 Handstand Push Ups 300m Run 15 Toes to Eye Level 300m Run 30′ HS Walk Competition AMRAP 24 300m Run 10 Strict Handstand Push Ups 300m Run 15 Toes to Bar 300m Run 50′ HS WalkRead more