CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Reps) Fitness AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpees to a 6” Target 10 Russian Swings 30 Single Unders Performance AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Pull Ups 10 Russian Swings (53/35) 30 Double Unders Compete AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Chest to Bar Pull Ups 10 American Swings (53/35) 30 Heavy Single Unders Goal: Max Calories Rotate on the row/ski as Partner B finishes one full round. Aim for 2:00 per round. Fist bumps, high fives, shakas.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (10x(1+1)) Build to a weight slightly heavier than you intend to use for the workout. WOD Metcon (Time) Fitness 5 Rounds for Time 200/150m Row 5 Power Snatches Performance 5 Rounds for Time 250/200m Row 5 Power Snatches (95/65) Compete 5 Rounds for Time 300/250m Row 5 Power Snatches (135/95) Goal: 10-12 Minutes Cap: 15 Minutes Push the pace on the rower. 80 seconds or less. Choose a weight that allows touch and go reps or fast singles. Adjust the weight on the barbell to what makes sense for you. 5/5 Alt DB Snatch if needed.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Seated Single Arm DB Press (8×5/5, Stay lighter and alternate arms each rep. Use one DB.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Knees to Chest 8 Step Ups 8 DB Bench/Floor Press Performance AMRAP 12 AMRAP 12 10 Toes to Bar 10 Box Jump/Step Overs (24/20) 10 DB Bench Press (35/25) Compete AMRAP 12 12 Toes to Bar 12 Box Jump Overs (24/20) 12 DB Bench Press (50/35) Goal: 4+ Rounds Aim to complete all movements in 1-2 sets. Break up the Toes to Bar and Bench early before fatigue fully sets in. Smooth transitions in and out.Read more

CrossFit Mile Zero – CrossFit WOD Triple 2 (Time) Fitness 4 Rounds 400/350m Row 50 Single Unders 500m Run Performance 4 Rounds 500/400m Row 50 Double Unders 800m Run Compete 2000/1600m Row 200 Double Unders 2 Mile Run Goal: Under 30 Minutes Cap: 35 Minutes Quality over Quantity. Aim for 70-80% Effort throughout. Settle in Early.Read more