CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds for Time 20 Step Ups 15 Alt DB Snatches per Arm 10 Inchworm to Push Ups 5 Zombie Rope Climbs Performance 3 Rounds for Time 20 Step Ups (20)(35/25) 15 Alt DB Snatches per Arm (35/25) 10 Wall Walks 5 Rope Climbs Competition 3 Rounds for Time 20 Step Ups (24/20)(50/35) 15 Alt DB Snatches per Arm (50/35) 10 Wall Walks 5 Rope ClimbsRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (5 Rounds for calories) Fitness EMOM 20 -3 Deadlifts -8 Elevated/Knee Push Ups -Max Cal Row -Rest Performance EMOM 20 -3 Deadlifts (275/185) -10 Push Ups -Max Cal Row -Rest Competition EMOM 20 -3 Deadlifts (315/215) -10 Hand Release Push Ups -Max Cal Row -RestRead more

CrossFit Mile Zero – CrossFit Strength High Hang Clean + Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (Weight) Fitness Every 3:00 x 5 Rounds 6, 7, 8, 9, 10 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Performance Every 3:00 x 5 Rounds 7, 8, 9, 10, 11 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Competition Every 3:00 x 5 Rounds 8, 9, 10, 11, 12 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power CleansRead more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Hold x:15, Box Pike Taps, Box Pike Cirlces, Box Pike Walk with 1 Leg Extended, HS Hold x:15, HS Hold Shoulder Taps. Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps) Fitness 300m Run 50m Farmers Walk 200m Run 15 AbMat Sit Ups 100m Run 50′ Bear Crawl 50m Run 15 AbMat Sit Ups Performance AMRAP 30 400m Run 50m Farmers Walk (35s/25s) 300m Run 12 GHD Sit Ups 200m Run 30′ HS Walk 100m Run 12 GHD Sit Ups Competition 400m Run 50m Farmers Walk (50s/35s) 300m Run 15 GHD Sit Ups 200m Run 50′ HS Walk 100m Run 15 GHD Sit UpsRead more