CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on 2:30 Clock) 4×6 Building to 70% 6 at 70% 4 @ 80% 2+ @ 90% superset with 12 Dual DB Bent Over Row Bench Press (7 Sets on 2:30 Clock) 4×6 Building to 70% 6 at 70% 4 @ 80% 2+ @ 90% superset with 12 Dual DB Bent Over Row Double DB Standing Bent Over Row (7×12 Building to light/moderate) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with...Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on 2:30 Clock) 4×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Front Squat (7 Sets on 2:30 Clock) 4×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Workout Joe Goldberg (AMRAP – Rounds and Reps) Compete (Rx+) EMOM 16 Power Snatches (135/85) Cal Row DB Box Step Ups (50/35s) (20”) Rest Performance (Rx) EMOM 16 Power Snatches (95/65) Cal Row/Bike DB Box Step Ups (35s/25s) (20”) Rest Fitness EMOM 16 Alt DB Snatch (light) Cal Row/Bike DB Box Step Ups Rest Goal: 10-20 Reps Per Minute Score: Total Reps Snatch weight should be at least 5 touch and go reps. Hold on to the dumbbells for the entire minute.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on 2:30 Clock) 4×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Front Squat (7 Sets on 2:30 Clock) 4×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Workout Joe Goldberg (AMRAP – Rounds and Reps) Compete (Rx+) EMOM 16 Power Snatches (135/85) Cal Row DB Box Step Ups (50/35s) (20”) Rest Performance (Rx) EMOM 16 Power Snatches (95/65) Cal Row/Bike DB Box Step Ups (35s/25s) (20”) Rest Fitness EMOM 16 Alt DB Snatch (light) Cal Row/Bike DB Box Step Ups Rest Goal: 10-20 Reps Per Minute Score: Total Reps Snatch weight should be at least 5 touch and go reps. Hold on to the dumbbells for the entire minute.Read more

CrossFit Mile Zero – CrossFit Partner WOD Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-UndersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click hereRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more