CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10 x 1 squat clean and jerk) build to a moderately heavy weight Workout he punched the highlights out of her hair! (Time) Compete (Rx+) For Time 5 Rounds 12 Alt Box Step-Ups (24/20) 6 Bar Muscle Ups —2 Min Rest— 5 Rounds 12 Alt Box Step-Ups (24/20) 3 Wall Walks Performance (Rx) For Time 5 Rounds 12 Alt Box Step Ups (24/20) 6 Burpee Pull Ups —2 Min Rest— 5 Rounds 12 Alt Box Step Ups (24/20) 2 Wall Walks Fitness 3 Rounds 12 Alt Box Step Ups (20/16) 6 Burpee Jumping Pull Ups —2 Min Rest— 3 Rounds 12 Alt Box Step Ups (20/16) 3 Inchworms Goal: 12-14 Minutes Cap: 18 Minutes BMU in 1-2 Sets. Wall Walks should take less than a minute. Each couplet should take 5-8 Minutes.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (10×1 building to a moderately heavy weight) Workout Scott Pilgrim vs. the World (Time) Compete (Rx+) 10-20-30-40-50 Abmat Situps 100-200-300-400-500 Meter Run *perform a 100m DB Farmer’s carry (50s/35s) after each set of situps* Performance (Rx) 10-20-30-40-50 Abmat Situps 100-200-300-400-500 Meter Run or Row *perform a 100m DB Farmer’s carry (35s/25s) after each set of situps* Fitness 5-10-15-20-25 Abmat Situps 100-150-200-250-300 Meter Run or Row *perform a 50m DB Farmer’s Carry (25s/15s) after each set of situps* Goal: 15-17 Minutes Cap: 20 Minutes Pick a pace that keeps you moving the entire time. Use the farmers carry to let your heart rate come down.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Battle of Trenton (3 Rounds for time) For Time 0:00-15:00 Partner A: 6000m Bike Partner B: 5 Push Ups 10 T2B 15 DB Push Press (35s/25s) *swap every round* 15:00-30:00 Partner A: 3000m Row Partner B: 200m Run *swap after each run* 30:00-45:00 Partner A: 100 Burpees Partner B: 50 Double Unders 20 Lunges *swap every round*Read more

CrossFit Mile Zero – CrossFit Strength Power Snatch + Snatch (10 x (1+1) build to a moderate weight) Perform a power snatch, drop the barbell and reset, then complete a squat snatch. Workout Battle of Long Island (Time) Compete (Rx+) For Time 15-12-9 Thrusters (135/95) 9-15-21 Burpees Over Bar Performance (Rx) For Time 15-12-9 Thrusters (115/75) 9-15-21 Burpees Over Bar Fitness 15-12-9 Dumbbell Thrusters 9-12-15 Burpees Goal: 8-10 Minutes Cap: 12 Minutes Barbell should be heavier than you are used to. Thrusters in 2-3 sets. Send it.Read more