CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, build to a heavy triple.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 10 Lunges 5 Up/Downs over Bar 10 Jumping Pull Ups Performance AMRAP 10 10 Front Rack Lunges (75/55) 5 Burpees over Bar 10 Pull Ups Compete AMRAP 10 10 Front Rack Lunges (95/65) 5 Burpees over Bar 10 Chest to Bar Pull Ups Goal: 5+ Rounds Rounds in 2:00 or less. Reduce weight before reducing reps. Aim to hit your lunges unbroken each round.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Cal Row 25-20-15-10-5 Abmat Sit Ups 300m-250m-200m-150m-100m Run 1-1-1-1-1 Sled Push Down and Back 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