CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 75-85% for max reps) KB RDL (7×8) WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 10/8 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 12/10 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Gaol: 1:30 or less per round. Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike hard. Aim for 90 seconds or more of rest. Score the slowest round.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+2), build to a light/moderate weight.) Toes-To-Bar (8×5-7) WOD Metcon (Time) Fitness 400m Run 4 Rounds 10 Hang Power Cleans 30 Single Unders 400m Run Performance 600m Run 4 Rounds 10 Power Cleans (95/65) 30 Double Unders 600m Run Compete 800m Run 4 Rounds 10 Power Cleans (115/75) 30 Double Unders 800m Run Goal: 12-14 Minutes Cap: 16 Minutes Run efforts in 4 minutes or less. Each round should take 60-90 seconds. Weight should be light enough you can hit the cleans in 1-2 sets.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 Partner 1 15 Russian Swings 9 Sumodeadlift Highpulls 3 Zombie Climbs Partner 2 15/12 Cal Bike Performance AMRAP 30 Partner 1 15 Russian Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 2 Rope Climbs Partner 2 20/16 Cal Bike Compete AMRAP 30 Partner 1 15 American Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 3 Rope Climbs Partner 2 25/20 Cal Bike Goal: 10+ Rounds Partner 1 moves through the AMRAP while partner 2 bikes. Alternate when bike is complete. Settle in to a pace early and take a break before the rope climbs. Scale the reps/height on the rope if needed.Read more

CrossFit Mile Zero – CrossFit Strength Clean Pull + Hang Power Clean + Power Clean WOD Metcon (Time) Fitness 750m Run 30 Hang Power Cleans 750m/600m Row *Partition as desired Performance 1000m Run 30 Power Cleans (115/75) 1000/800m Row *Partition as desired Compete 1000m Run 30 Power Cleans (155/105) 1000/800m Row Goal: 12-14 Minutes Cap: 16 Minutes Cardio components should be done under 5 minutes. Scale the weight before scaling reps on cleans. Heavy effort with short breaks. KEEP MOVING.Read more