CrossFit Mile Zero – CrossFit Strength Snatch (10×1 building to a moderately heavy weight) Workout Scott Pilgrim vs. the World (Time) Compete (Rx+) 10-20-30-40-50 Abmat Situps 100-200-300-400-500 Meter Run *perform a 100m DB Farmer’s carry (50s/35s) after each set of situps* Performance (Rx) 10-20-30-40-50 Abmat Situps 100-200-300-400-500 Meter Run or Row *perform a 100m DB Farmer’s carry (35s/25s) after each set of situps* Fitness 5-10-15-20-25 Abmat Situps 100-150-200-250-300 Meter Run or Row *perform a 50m DB Farmer’s Carry (25s/15s) after each set of situps* Goal: 15-17 Minutes Cap: 20 Minutes Pick a pace that keeps you moving the entire time. Use the farmers carry to let your heart rate come down.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Battle of Trenton (3 Rounds for time) For Time 0:00-15:00 Partner A: 6000m Bike Partner B: 5 Push Ups 10 T2B 15 DB Push Press (35s/25s) *swap every round* 15:00-30:00 Partner A: 3000m Row Partner B: 200m Run *swap after each run* 30:00-45:00 Partner A: 100 Burpees Partner B: 50 Double Unders 20 Lunges *swap every round*Read more

CrossFit Mile Zero – CrossFit Strength Power Snatch + Snatch (10 x (1+1) build to a moderate weight) Perform a power snatch, drop the barbell and reset, then complete a squat snatch. Workout Battle of Long Island (Time) Compete (Rx+) For Time 15-12-9 Thrusters (135/95) 9-15-21 Burpees Over Bar Performance (Rx) For Time 15-12-9 Thrusters (115/75) 9-15-21 Burpees Over Bar Fitness 15-12-9 Dumbbell Thrusters 9-12-15 Burpees Goal: 8-10 Minutes Cap: 12 Minutes Barbell should be heavier than you are used to. Thrusters in 2-3 sets. Send it.Read more

CrossFit Mile Zero – CrossFit Partner WOD Fourth of July 1776 (Time) 4 Rounds for Time, with a Partner 300m Run 24 Toes to Bar 24 Box Jumps (24/20) 24 Goblet Squats (53/35) 24 Hand Release Push Ups 24 Calorie Bike/Row (alternate each round) 24 Air SquatsRead more