CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Handstand Push Ups Goal Time: 8-10 Minutes Time Cap: 12 Minutes Unbroken KB Swings. Break up the overhead movements to stay fresh. Keep rest minimal overhead.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Handstand Push UpsRead more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Handstand Push Ups Goal Time: 8-10 Minutes Time Cap: 12 Minutes Unbroken KB Swings. Break up the overhead movements to stay fresh. Keep rest minimal overhead.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 24 Rounds 1 Zombie Climb 1 Deadlift, 1 Power Clean (moderate or DBs) 1 Sled Push or 3 Cal Bike Performance 30 Rounds 1 Rope Climb 1 Deadlift, 2 Power Cleans (115/75) 1 Sled Push or 5 Cal Bike Compete 30 Rounds 1 Rope Climb 1 Deadlift, 2 Power Clean (155/105) 1 Sled Push or 5 Cal Bike Goal Time: Under 25 Minutes Time Cap: 30 Minutes Pick a weight that keeps you moving. Alternate rounds with partner. Each round should be :50-60 seconds High fiving your partner officially starts the transition.Read more