CrossFit Mile Zero – CrossFit Strength Muscle-ups (E2MOM x 5 Rounds 2-5 Ring Muscle Ups) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 10 Russian Swings (AHAP) 10 Burpees Performance AMRAP 12 12/10 Cal Bike 12 Russian Swings (AHAP) 12 Burpees to Target Competition AMRAP 12 15/12 Cal Bike 15 Russian Swings (AHAP) 15 Burpees to TargetRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 250m Run 15 Toes to Hip Level or Knee Raises 5 DB Thrusters Performance 3 Rounds for Time 300m Run 15 Toes to Eye Level 5 Thrusters (115/75) Competition 3 Rounds for Time 400m Run 15 Toes to Bar 5 Thrusters (155/105)Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds 800m Bike 10 Pull Ups or Jumping Pull Ups 10 Power Snatches Performance 4 Rounds 1000m Bike 10 Chest to Bar Pull Ups 10 Power Snatches (135/95) Competition 4 Rounds 1200m Bike 10 Bar Muscle Ups 10 Power Snatches (155/105)Read more

CrossFit Mile Zero – CrossFit Partner WOD Partner Glen (Time) Rx For Time 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees *partners split work evenly* Glen (Time) For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet Run 1 mile 100 burpees F: 95-lb clean and jerks M: 135-lb clean and jerksIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereRead more