CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 20 Cal Row 20 Burpees over Rower 20 Wallballs Performance AMRAP 25 25 Cal Row 25 Burpees over Rower 25 Wallballs (20/14) Compete AMRAP 25 30 Cal Row 30 Burpees over Rower 30 Wallballs (20/14) Goal: 5+ Rounds You go, I go. Tag out as needed. Less reps means more transitions. Find a middle ground to keep things moving. Settle in and have some fun!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (5-4-3-3-2-2-1-1) Build to a moderate to heavy single. WOD Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull Ups Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead more

CrossFit Mile Zero – CrossFit Strength Hip Hang Clean + Front Squat 8x(1+1), build to a light to moderate weight. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 DB or Sandbag Cleans 5 Burpees to 6” Target 5 Knees to Chest Performance AMRAP 8 5 Sandbag Cleans (55/45) 5 Burpees to 6” Target 5 Toes to Bar Compete AMRAP 8 5 Power Cleans (135/95) 5 Burpees to 6” Target 5 Toes to Bar Goal: 6+ Rounds Hard pace right out the gate. Movements are low in reps to prevent fatigue. Quick transitions will run up the overall reps.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 800m Run 50m Sled Push x2 800m/700m Row 100’ Walking Lunges 800m/700m Ski 150m Farmers Walk 6000m/1400m Bike 200’ Bear Crawls Performance For Time 1000m Run 50m Sled Push x3 1000m/900m Row 100’ Walking Lunges (55/45) 1000m/900 Ski 150m Farmers Walk (53s/35s) 2000m/1800m Bike 200’ Bear Crawls Compete For Time 1200m Run 50m Sled Push x4 1200m/1050m Row 100’ Walking Lunges (65/55) 1200m/1050 Ski 150m Farmers Walk (70s/53s) 2400m/2100m Bike 200’ Bear Crawls Goal: 25-30 Minutes Cap: 30 Minutes Cardio done at a talking pace. The sleds will blow up your lungs, do your best to manage. Settle in for the long haul.Read more