CrossFit Mile Zero – CrossFit View Public Whiteboard Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200 Push-Ups or Knee Push-Ups 300 Air Squats 1 Mile Run Half Scaled Murph (Time) 800m Run 50 Ring Rows (or Bar) 100 Knee Assist Push-Ups (or Bench) 150 Air-Squats 800m RunRead more

CrossFit Mile Zero – CrossFit Strength Deadlift, Clean, Front Squat Complex (7 Sets to build to a moderate complex.) Deadlift, Hip Clean, Hang Clean, Power Clean, Front Squat WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 18 400m Row/800m Bike 10 Deadlifts 50 Single Unders 10 Sit Ups Performance AMRAP 18 500m Row/1000m Bike 10 Deadlifts (95/65) 30 Double Unders 15 Sit Ups Compete AMRAP 18 600m Row/1200m Bike 10 Deadlifts (135/95) 50 Double Unders 15 GHD Sit Ups Goal: 3+ Rounds Slow and steady pace for anyone taking part in Murph tomorrow. Take breaks and go easy on transitions.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a heavy double.) DB RDL (Weight) 8×6. Reach until tension at a moderate to heavy weight. WOD Metcon (AMRAP – Reps) Fitness EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings 2- Box Step Overs 3- Up Downs Performance EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings (53/35) 2- Box Step/Jump Overs (24/20) 3- Burpees Compete EMOM 15 (40 seconds work, 20 seconds rest) 1- American KB Swings (53/35) 2- Box Jump Overs (24/20) 3- Burpees to a 6” Target Goal: 10+ reps each set Set a sustainable pace round 1 and do your best to maintain. Choose a weight you can stay unbroken.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 100m Farmers Carry 100’ Bear Crawl (slow) 400m Run/500m Row/1000m Bike 100′ Walking Lunges 400m Run/500m Row/1000m Bike 100’ Bear Crawl (slow) 100m Farmers Carry 800m Run/1000m Row/2000m Bike Performance 1000m Run/1500m Row/3000m Bike 100m Farmers Carry (Heavy) 200’ Bear Crawl (slow) 500m Run/750m Row/1500m Bike 200′ Walking Lunges 500m Run/750m Row/1500m Bike 200’ Bear Crawl (slow) 100m Farmers Carry (Heavy) 1000m Run/1500m Row/3000m Bike Compete 1200m Run/1600m Row/3200m Bike 100m Farmers Carry (Heavy) 200’ Bear Crawl (slow) 600m Run/800m Row/1600m Bike 200′ Walking Lunges 600m Run/800m Row/1600m Bike 200’ Bear Crawl (slow) 100m Farmers Carry (Heavy) 1200m Run/1600m Row/3200m Bike Goal: Under 30 Minutes Cap: 35 Minutes Conversational Pace, 70-80% For quality, not time. Choose a weight on the carry that forces a break.Read more

CrossFit Mile Zero – CrossFit Strength Push Jerk (10×2. Stay at a light to moderate weight.) WOD Metcon (Time) Fitness 3 Rounds for Time 50 Single Unders 20 Abmat Sit Ups 10 Jumping Pull Ups Performance 3 Rounds for Time 50 Double Unders 30 Abmat Sit Ups 10 Pull Ups Compete 3 Rounds for Time 50 Double Unders 30 Abmat Sit Ups 10 Chest to Bar Pull Ups Goal: 10-12 Minutes Double unders or attempts in 1 minute or less. Pull ups in 1-2 sets.Read more