CrossFit Mile Zero – CrossFit Strength Push Jerk (10×2. Stay at a light to moderate weight.) WOD Metcon (Time) Fitness 3 Rounds for Time 50 Single Unders 20 Abmat Sit Ups 10 Jumping Pull Ups Performance 3 Rounds for Time 50 Double Unders 30 Abmat Sit Ups 10 Pull Ups Compete 3 Rounds for Time 50 Double Unders 30 Abmat Sit Ups 10 Chest to Bar Pull Ups Goal: 10-12 Minutes Double unders or attempts in 1 minute or less. Pull ups in 1-2 sets.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, Build to a Heavy Triple) Ring Rows 8×6, regular or false grip WOD Metcon (Time) Fitness Every 5:00×4 200-250m Run 3 DB or Sandbag Cleans Performance Every 5:00×4 300m Run 3 Cleans (135/95) Compete Every 5:00×4 400m Run 3 Cleans (185/125) Finish in 3:00 or less Run should be hard. Take the time needed for heavier cleans, Three, clean singles. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (No Measure) MIKE-A-PALOOZA Fundraising benefit for the Samuel’s House. Workout at 9am only. Donations not required for members, but appreciated! Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 50 Calorie Row/Ski 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups AMRAP 24 (Teams of 3) Partner A: 3:00 Calorie Row/Ski Partners B/C: 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups Rotate Every 3 Minutes Take it easy. Longer workout with higher volume, scale back if new or needed! Pick a partner, have some laughs, enjoy yourself!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple.) Push-ups (8×8-10) WOD Metcon (AMRAP – Reps) Fitness AMRAP 8 3 Pike Push Ups or Z Press 10 Russian Swings 6 Pike Push Ups or Z Press 10 Russian Swings 9 Pike Push Ups or Z Press 10 Russian Swings 12 Pike Push Ups or Z Press 15 Russian Swings … Performance AMRAP 8 3 Handstand Push Ups 10 American Swings (53/35) 6 Handstand Push Ups 10 American Swings (53/35) 9 Handstand Push Ups 10 American Swings (53/35) 12 Handstand Push Ups 15 American Swings (53/35) … Compete AMRAP 8 3 Handstand Push Ups 10 American Swings (70/53) 6 Handstand Push Ups 10 American Swings (70/53) 9 Handstand Push Ups 10 American Swings (70/53) 12 Handstand Push Ups 15 American Swings (70/53) … Goal: Reach round 5 Work on higher skills. Focus on heavier swings or getting...Read more