CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 600m Bike 10 Russian KB Swings 100′ KB Suitcase Carry 300m Row/Ski Performance AMRAP 30 800m Bike 10 Russian Swings (53/35) 100’ KB Suitcase Carry (53/35) 400m Row/Ski Compete AMRAP 30 1000m Bike 10 Russian Swings (70/53) 100’ KB Suitcase Carry (70/53) 500m Row/Ski Goal: 4+ Rounds Quality over time. 1 Round every 6-7 Minutes Bike/Row should be at 70-80% capacity. Slow and Steady.Read more

CrossFit Mile Zero – CrossFit Strength Rotational Medicine Ball Slam (Weight) 6×3/3 DB Single Leg Split Stance RDL (6×5/5, light to moferate) Hollow Rocks (No Measure) 6×10-12 WOD Metcon (Time) Fitness 5 Rounds for Time 30 Single Unders 20 Abmat Sit Ups 10 Horizontal Bar Push Ups Performance 5 Rounds for Time 30 Double Unders 20 Abmat Sit Ups 10 Push Ups Compete 5 Rounds for Time 50 Double Unders 15 GHD Sit Ups 10 Hand Release Push Ups Goal: 8-10 Minutes Cap: 12 Minutes Jump Rope unbroken or in 1-2 sets. Smooth transitions to maintain pacing round over round.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple) Single Leg Raise over KB (Checkmark) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 10 Up/Downs 10/8 Cal Bike 20 Alternating DB Hang Snatches Performance AMRAP 15 10 Burpees 15/12 Cal Bike 30 Alternating DB Snatches (35/25) Compete AMRAP 15 10 Burpees 20/16 Cal Bike 30 Alternating DB Snatches (50/35) Goal: 3+ Rounds Find a bike pace that will allow you to start db snatches with minimal rest. DB weight should be heavy enough to be challening, but that rest breaks are minimal.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Fitness 1600m Row (alt 400m) 20-15-10 Walllballs Knees to Chest DB Power Cleans 2000m Row (alt 400m) Performance 2000m Row (alt 400m) 30-20-10 Walllballs (20/14) Toes to Bar DB Power Cleans (35s/25s) 2000m Row (alt 400m) Compete 2000m Row (alt 400m) 40-25-10 Walllballs (20/14) Toes to Bar DB Power Cleans (35s/25s) 2000m Row (alt 400m) Goal: 30 Minutes Cap: 35 Minutes Partition as needed. Alternate before you need to stop for rest. Settle in early.Read more