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

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Up/Downs over Barbell 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpees over Barbell 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpees over Barbell 75 Cal Row Goal: Under 25 Minutes Cap: 30 Minutes Break the row up as desired. Alternate movements during the 12 rounds. Fist bumps, high fives, and good times.Read more