CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 600m Run (Alt 150m) 20 Burpee Box Step Overs (20/16) 10 Power Cleans Performance 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (20/16) 10 Power Cleans (155/105) Competition 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (24/20) 10 Power Cleans (225/155)Read more

CrossFit Mile Zero – CrossFit Strength Muscle-ups 3 Minutes to Establish Max Bar Muscle Ups or Jumping Bar Muscle Ups WOD Half Nate (AMRAP – Rounds & Reps) Fitness AMRAP 10 2 Jumping Pull Ups + 2 Push Ups 4 Pike Push Ups 8 Russian Swings Performance AMRAP 10 2 Jumping Muscle Ups 4 Handstand Push Ups to Mat 8 American Swings (53/35) Competition AMRAP 10 2 Muscle Ups 4 Handstand Push Ups 8 American Swings (70/53)Read more

CrossFit Mile Zero – CrossFit Strength Bear Crawl (Distance) Warm Up, then 3 Minutes to accumulate distance. Wall Walks (AMRAP – Reps) Warm Up, then 3 Minutes to accumulate max reps. Handstand Walk Warm Up, then 3 Minutes to accumulate distance. Use mats as starting points. If you fall in the middle, go to the beginning of most recent mat. WOD Running Death Race (Time) Fitness 5 Rounds for Time 150m Run 8 Burpees Performance 5 Rounds for Time 200m Run 10 Burpees Competition 5 Rounds for Time 250m Run 10 Burpees to 6″ TargetRead more

CrossFit Mile Zero – CrossFit CONDITIONING Calorie Ski Erg (Calories) Part A: 3 Minutes Max Cal Ski Rest 3 Minutes Bike Cals (Time) Part B: 3 Rounds Hard Bike 15 Seconds, Moderate Bike 15 Seconds, Easy Bike 90 Seconds WOD Metcon (Checkmark) Fitness EMOM 20 1- 12 Knee/Straight Leg Raises 2- 50 Single Unders 3- 12 Abmat Sit Ups 4- 150m Ski 5- Rest Performance EMOM 20 1- 12 Toes to Eye Level 2- 30 Double Unders 3- 12 GHD Sit Ups 4- 200m Ski 5- Rest Competition EMOM 20 1- 15 Toes to Bar 2- 50 Double Unders 3- 15 GHD Sit Ups 4- 200m Ski 5- RestRead more