CrossFit Mile Zero – CrossFit Strength Segmented Power Clean (8x(1+1), build to a light to moderate weight. Work on receiving the barbell and creating a shelf.) Pause at knee on pull, from the receiving position (pause), then continue down in to a front squat. =1 WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 200m Run 6 Power Cleans 6 Front Squats 200m Run 3 Power Cleans 3 Overhead Squats Performance 200m Run 9 Power Cleans (95/65) 200m Run 6 Power Cleans (95/65) 6 Front Squats (95/65) 200m Run 3 Power Cleans (95/65) 3 Overhead Squats (95/65) Compete 200m Run 9 Power Cleans (135/95) 200m Run 6 Power Cleans (135/95) 6 Front Squats (135/95) 200m Run 3 Power Cleans (135/95) 3 Overhead Squats (135/95)Purpose Strength: Light to Moderate Duration: Moderate Pacing: Send It Goals 6-8 Minutes 10 minute cap Run and barbell movements done in roughly 1 minute Pace and...Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (7×8, build to your heaviest set.) Russian KB Swings (7×10, moderate weight. Heels down, powerful hips.) Metcon (Time) WOD Fitness 15-12-9-6-3 Cal Row/Ski 15-12-9-6-3 Abmat Sit Ups Performance 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 Stick Sit Ups Compete 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 GHD Sit Ups Goal: 8-10 Minutes Cap: 12 Minutes Aim for 1:1 time spent between rowing and core movements. Scale reps before scaling movements. Descending reps. Push the pace in the later rounds.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 500m Run/750m Row/1500m Bike 30 Russian Swings 30 Knees to Chest Performance 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 Russian Swings (53/35) 30 Toes to Bar Compete 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 American Swings (53/35) 30 Toes to Bar Goal: 25-30 Minutes Cap: 35 Minutes Alternate the Run/Row/Bike by 200/250/500. Break the swings and toes to bar as needed. Settle in early and have fun!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Slant Board Toe Touches (Checkmark) 8×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 7 Horizontal Bar Push Ups 5 Burpee Box Step Ups 3 Squat Cleans (135/95) Performance AMRAP 12 7 Push Ups 5 Burpee Box Jumps/Step Ups (24/20) 3 Squat Cleans (135/95) Compete AMRAP 12 7 Ring Dips 5 Burpee Box Jumps (24/20) 3 Squat Cleans (185/125) Goal: 5+ Rounds Rounds can move fast, but the weight should be heavy enough on the barbell to slow you WAY down. Deep breaths, heavy singles.Read more