CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, Build to a Heavy Triple) Ring Rows 8×6, regular or false grip WOD Metcon (Time) Fitness Every 5:00×4 200-250m Run 3 DB or Sandbag Cleans Performance Every 5:00×4 300m Run 3 Cleans (135/95) Compete Every 5:00×4 400m Run 3 Cleans (185/125) Finish in 3:00 or less Run should be hard. Take the time needed for heavier cleans, Three, clean singles. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (No Measure) MIKE-A-PALOOZA Fundraising benefit for the Samuel’s House. Workout at 9am only. Donations not required for members, but appreciated! Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 50 Calorie Row/Ski 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups AMRAP 24 (Teams of 3) Partner A: 3:00 Calorie Row/Ski Partners B/C: 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups Rotate Every 3 Minutes Take it easy. Longer workout with higher volume, scale back if new or needed! Pick a partner, have some laughs, enjoy yourself!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple.) Push-ups (8×8-10) WOD Metcon (AMRAP – Reps) Fitness AMRAP 8 3 Pike Push Ups or Z Press 10 Russian Swings 6 Pike Push Ups or Z Press 10 Russian Swings 9 Pike Push Ups or Z Press 10 Russian Swings 12 Pike Push Ups or Z Press 15 Russian Swings … Performance AMRAP 8 3 Handstand Push Ups 10 American Swings (53/35) 6 Handstand Push Ups 10 American Swings (53/35) 9 Handstand Push Ups 10 American Swings (53/35) 12 Handstand Push Ups 15 American Swings (53/35) … Compete AMRAP 8 3 Handstand Push Ups 10 American Swings (70/53) 6 Handstand Push Ups 10 American Swings (70/53) 9 Handstand Push Ups 10 American Swings (70/53) 12 Handstand Push Ups 15 American Swings (70/53) … Goal: Reach round 5 Work on higher skills. Focus on heavier swings or getting...Read more

CrossFit Mile Zero – CrossFit Hip Clean + Clean (10x(1+1), building to a moderate single) WOD Clean, Squat, Lunge Complex (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more