CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a heavy double.) DB RDL (Weight) 8×6. Reach until tension at a moderate to heavy weight. WOD Metcon (AMRAP – Reps) Fitness EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings 2- Box Step Overs 3- Up Downs Performance EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings (53/35) 2- Box Step/Jump Overs (24/20) 3- Burpees Compete EMOM 15 (40 seconds work, 20 seconds rest) 1- American KB Swings (53/35) 2- Box Jump Overs (24/20) 3- Burpees to a 6” Target Goal: 10+ reps each set Set a sustainable pace round 1 and do your best to maintain. Choose a weight you can stay unbroken.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 100m Farmers Carry 100’ Bear Crawl (slow) 400m Run/500m Row/1000m Bike 100′ Walking Lunges 400m Run/500m Row/1000m Bike 100’ Bear Crawl (slow) 100m Farmers Carry 800m Run/1000m Row/2000m Bike Performance 1000m Run/1500m Row/3000m Bike 100m Farmers Carry (Heavy) 200’ Bear Crawl (slow) 500m Run/750m Row/1500m Bike 200′ Walking Lunges 500m Run/750m Row/1500m Bike 200’ Bear Crawl (slow) 100m Farmers Carry (Heavy) 1000m Run/1500m Row/3000m Bike Compete 1200m Run/1600m Row/3200m Bike 100m Farmers Carry (Heavy) 200’ Bear Crawl (slow) 600m Run/800m Row/1600m Bike 200′ Walking Lunges 600m Run/800m Row/1600m Bike 200’ Bear Crawl (slow) 100m Farmers Carry (Heavy) 1200m Run/1600m Row/3200m Bike Goal: Under 30 Minutes Cap: 35 Minutes Conversational Pace, 70-80% For quality, not time. Choose a weight on the carry that forces a break.Read more

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