CrossFit Mile Zero – CrossFit WOD Metcon (Calories) Fitness Every 3 Minutes x10 Rounds Odd Rounds -30 Single Unders -Max Cal Bike Even Rounds -15 Wallballs -30 Single Unders Performance Every 3 Minutes x10 Rounds Odd Rounds -30 Double Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Double Unders Compete Every 3 Minutes x10 Rounds Odd Rounds -30 Heavy Single Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Heavy Single Unders Goal: 90 Seconds Work, 90 Seconds Rest Cap: 2:00 Quality over Quantity. Aim for 70-80% effort each round. Choose weights/reps that allow you to move through unbroken. Stop the bike round at 90 seconds. Score total calories for all 5 odd rounds.Read more

CrossFit Mile Zero – CrossFit Strength Landmine Push Press (8×5/5) Ab Rollouts (Checkmark) 8×5-8 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/9 Cal Row/Ski 12 Single Arm DB Snatches 9 Up/Downs over DB Performance AMRAP 12 15/12 Cal Row/Ski 12 Single Arm DB Snatches (35/25) 9 Burpees over DB Compete AMRAP 12 18/15 Cal Row/Ski 12 Single Arm DB Snatches (50/35) 9 Burpees over DB Goal: 4 Rounds Aim for unbroken movements and quick transitions. Prepare to get to an uncomfortable place early and hold your pace. Keep on moving.Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat (8x(1+2), build to a moderate to heavy weight.) Squat Clean + Front Squat (8x(1+1), build to a moderate to heavy weight.) Ring Rows (8×5) WOD Metcon (AMRAP – Reps) Fitness AMRAP 2:00 x5 150m Run Max Pull Ups or Jumping Pull Up Negatives Rest 2:00 between Rounds Performance AMRAP 2:00 x5 200m Run Max Chest to Bar Rest 2:00 between Rounds Compete AMRAP 2:00 x5 250m Run Max Muscle Ups Rest 2:00 between Rounds Goal: 1+ Reps Run in 90 seconds or less. 30 seconds for pull up/muscle up attempts. Lower rings or use horizontal bars for muscle up transitions.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Partner Eva (Time) Fitness 5 Rounds for Time 400m Run/500m Row/1200m Bike 30 Russian Swings 30 Jumping Pull Ups Performance 5 Rounds for Time 800m Run/1000m Row/2400m Bike 30 American Swings (53/35) 30 Pull Ups Compete 5 Rounds for Time 800m Run/1000m Row/2400m Bike 30 American Swings (70/53) 30 Pull Ups Goal: 20-25 Minutes Cap: 30 Minutes Alternate every 200m on the run. You go, I go. Switch as needed. Partner up and have some fun.Read more