CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(2+1), work just beyond the weight you plan to use for the workout.) WOD Metcon (Time) Fitness 1600/1400m Bike Then 10 Rounds for Time 3 Clean and Jerks 3 Up Downs Performance 1800/1600m Bike Then 10 Rounds for Time 3 Clean and Jerks (115/75) 3 Burpees over Bar 2,000/1800m Bike Compete “Grettel” 10 Rounds for Time 3 Clean and Jerks (135/95) 3 Burpees over Bar Then 2,000/1800m Bike Goal: 8-10 Minutes Cap: 12 Minutes Both movements, come out fast and hold. The weight should be light enough that you can handle some rounds of touch and go reps on clean and jerks. Keep on moving!Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3, build to a heavy set of 3) Front Squat (7×3, build to a heavy set of 3.) Ring Rows (7×3, work through ring rows, false grip, and elevated feet progressions.) WOD Metcon (AMRAP – Reps) Fitness EMOM 15 1- 12 Sit Ups 2- 10 Landmine Squats 3- 30 seconds for Max Pull Ups or Negatives Performance EMOM 15 1- 12 Alternating V-Ups 2- 10 Landmine Squats 3- 30 seconds for Max Chest to Bar Pull Up Compete EMOM 15 1- 12 GHD Sit Ups 2- 3 Front Squats (185/125) 3- 30 seconds for Max Muscle Ups Goal: 3+ Reps each round :30 work/rest. Aim for unbroken movements. Attempt your highest skill variation for pulls.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 800m Bike or 300m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with dumbbells Performance 4 Rounds for Time 1000m Bike or 400m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with 35/25 lb dumbbells Compete 4 Rounds for Time 1000m Bike or 400m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with 50/35 lb dumbbells Goal: 25-30 Minutes Cap: 35 Minutes Partners alternate as needed. Only 1 set of dumbells for all movements. Settle in early for a long one.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy double.) Russian KB Swings (8×8, moderate weight) WOD Metcon (Time) Fitness 3 Rounds for Time 250m Run 2 Zombie Rope Climbs 10 Horizontal or Knee Push Ups Performance 3 Rounds for Time 300m Run 2 Rope Climbs 20/14 Push Ups Compete 3 Rounds for Time 400m Run 3 Rope Climbs 30/20 Push Ups Goal: 10-12 Minutes Cap: 15 Minutes Runs are fast, 2:00 or less. Scale the height then reps on rope climbs. Break the push up into short, fast sets.Read more