CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Cal Row 25-20-15-10-5 Abmat Sit Ups 200m-250m-200m-150m-100m Run 1-1-1-1-1 Sled Push Down and Back 300m Run or 30 Cal Row Performance 50-40-30-20-10 Cal Row 25-20-15-10-5 Stick Sit Ups 500m-400m-300m-200m-100m Run 1-1-1-1-1 Sled Push Down and Back Compete 500m-400m-300m-200m-100m Run 25-20-15-10-5 GHD Sit Ups 50-40-30-20-10 Cal Row 2-2-2-2-2 Sled Push Down and Back Goal: Under 30 Minutes Cap: 35 Minutes Come out slow and steady. Break the GHD sit ups early or reduce reps if you aren’t ready for that volume. Do your best to manage your heart rate after the first round of sleds.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 75-85% for max reps) KB RDL (7×8) WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 10/8 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 12/10 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Gaol: 1:30 or less per round. Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike hard. Aim for 90 seconds or more of rest. Score the slowest round.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+2), build to a light/moderate weight.) Toes-To-Bar (8×5-7) WOD Metcon (Time) Fitness 400m Run 4 Rounds 10 Hang Power Cleans 30 Single Unders 400m Run Performance 600m Run 4 Rounds 10 Power Cleans (95/65) 30 Double Unders 600m Run Compete 800m Run 4 Rounds 10 Power Cleans (115/75) 30 Double Unders 800m Run Goal: 12-14 Minutes Cap: 16 Minutes Run efforts in 4 minutes or less. Each round should take 60-90 seconds. Weight should be light enough you can hit the cleans in 1-2 sets.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 Partner 1 15 Russian Swings 9 Sumodeadlift Highpulls 3 Zombie Climbs Partner 2 15/12 Cal Bike Performance AMRAP 30 Partner 1 15 Russian Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 2 Rope Climbs Partner 2 20/16 Cal Bike Compete AMRAP 30 Partner 1 15 American Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 3 Rope Climbs Partner 2 25/20 Cal Bike Goal: 10+ Rounds Partner 1 moves through the AMRAP while partner 2 bikes. Alternate when bike is complete. Settle in to a pace early and take a break before the rope climbs. Scale the reps/height on the rope if needed.Read more