CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Hang Power Snatch (10x(1+2). Working on extension and speed under the bar. Lighter to moderate weight.) WOD Metcon (Time) Fitness 5-4-3-2-1 Up Downs Hang Power Snatches 150m Run Performance 5-4-3-2-1 Burpees over Bar Hang Power Snatches (95/65) 200m Run Compete 5-4-3-2-1 Burpees over Bar Hang Power Snatches (135/95) 200m Run Goal:7-11 Minutes Cap: 12 Minutes Keep the rest to a minimum during transitions. Active shoulders while pushing the barbell overhead. Slow your run down as needed to be fresh coming inside.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 25 Lunges 20 Russian Swings 15 Cal Bike 10 Burpee Deadlifts Performance 5 Rounds for Time 40 Lunges 30 Russian Swings (53/35) 20 Cal Bike 10 Devils Press (35/25) Compete 5 Rounds for Time 40 Lunges 30 American Swings (53/35) 20 Cal Bike 10 Devils Press (50/35) Goal: 25-30 Minutes Cap: 30 Minutes Alternate reps/calories as needed. Settle in for a long workout early. Pick a good partner and have some fun.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last Set at 75%) Front Squat (7×5+, Last Set at 75%) Slant Board Split Squats (Checkmark) 7×5/5. Bodyweight or light dumbbells. Slant Board Toe Touches (Checkmark) 7×5 WOD Metcon (Time) Fitness For Time 250m-200m-150m Run 25-20-15 Wallballs Performance For Time 300m-250m-200m Run 30-25-20 Wallballs (20/14) Compete For Time 400m-300m-200m Run 40-30-20 Wallballs (20/14) Goal: 7-9 Minutes Cap: 12 Minutes Aim for unbroken wallballs. Slow down the run to recover if needed. On the last round, let it RIP!Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5+, Last Set at 75%) Bench Press (7×5+, Last Set at 75%) Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.) Superman Extensions (Checkmark) 7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended. WOD Metcon (Time) Fitness 700/600m Row/Ski 5 Rounds 10 Horizontal Push Ups 10 Knees to Chest 700/600m Row/Ski Performance 800/700m Row/Ski 5 Rounds 12 Push Ups 12 Toes to Bar 800/700m Row/Ski Compete 1000/900m Row/Ski 5 Rounds 15 Push Ups 15 Toes to Bar 1000/900m Row/Ski Goal: 11-14 Minutes Cap: 15 Minutes Scale reps before scaling the movement. Break up the toes to bar early before they’re gone. The row/ski should be done in 3:30-4:00.Read more