WOD

Refer A Friend

Invite A Friend To Check Us Out!
16
Apr

CrossFit 04.17.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Core and Arms (4 Sets of Each)

Deadbugs with reach x16

Skullcrushers x10-15

Plank :30

Single Arm Bicep Curl, x10-15 each side

Tuck Crunches, x12

Side Plank :25 each side
https://youtu.be/f0La8aQ2HJc

WOD

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
https://youtu.be/HE5uTQCwP6Y

AEROBIC CAPACITY WORK

Metcon (No Measure)

Rest Day/Off

15
Apr

CrossFit 04.16.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulders (4 Sets of Each)

Single Arm DB Press, x6-8

Upright Row, x8-10 each side

DB Rear Delt Flye, x8-10 each side

DB Single Arm Push Press, x6-10 each side

DB Front Raise, x10-12
https://youtu.be/Xa_VHYVFoN0

WOD

Metcon (Time)

20 Rounds

3 Jump Squats

2 Lunges each side

1 Pike Push Up

Rx+

3 Slam Balls or Plate to Overhead

2 Pistols

1 Handstand Push Up
https://youtu.be/i36lfX9gFFk

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Fartlek Run – Easy Strides into Mile Pace. 1:3 Work/Rest Ratio

14
Apr

CrossFit 04.15.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Back and Bis (4 Sets of Each)

Bent Over Row, x8-10 each side

DB Hammer Curl, x10, 12, 12, Max each side

DB 3/4 Row, x8-10 each side

Concentration Curl, x10-12 each side

KB Romanian Deadlift, x6-8
https://youtu.be/4Qtuadd6DEQ

WOD

Metcon (Time)

800m Run

60 Air Squats

40 Sit Ups

20 Push ups

40 Sit Ups

60 Air Squats

800m Run
https://youtu.be/NqG9CfJaH3g

AEROBIC CAPACITY WORK

Metcon (Distance)

30 Minute Recovery Run

13
Apr

CrossFit 04.14.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Chest and Tris (4 Sets of the Following)

Single Arm Bench Press x6-8 per side

Close Grip Bench Press x10-12

Tricep Extesion x10-12

Incline Push Ups x10-15
https://youtu.be/ncK1TezgQlo

WOD

Metcon (Time)

100 Double Taps

21 Burpees

75 Double Taps

15 Burpees

50 Double Taps

9 Burpees

Rx+

Double Unders
https://youtu.be/j3uoLCMKaTc

AEROBIC CAPACITY WORK

Metcon (Distance)

20 Minute Easy Run at 1.2-1.3x Mile Pace

12
Apr

CrossFit 04.13.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Legs (4 Sets)

Goblet Squat x6-8

Single Leg Glute Bridge March w/ Squeeze x16

Forward Lunge x6-8 each side

KB Swings x10

Split Squat Iso Hold, x25 sec each side
https://youtu.be/kQYRNEz3kg0

WOD

Metcon (Time)

4 Rounds for Time

200m Run

20 Air Squats

20 Alt Lunges

20 Squat Jumps

Rx+

200m Run

20 Air Squats

20 Walking Lunges

20 DB Power Clean
https://youtu.be/Z2nfCJLCnL8

AEROBIC CAPACITY WORK

Warm-up (No Measure)

Off Day