CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m runRead more

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (10x(1+1+1), build to a heavy set) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) Fitness 15-12-9-6-3 Hang Power Cleans Wallballs Performance 15-12-9-6-3 Hang Power Cleans (115/75) Wallballs (20/14) Competition 15-12-9-6-3 Hang Power Cleans (155/105) Wallballs (20/14)Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (1121) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 3 Rounds for Time 20/16 Cal Row 15 Abmat Sit Ups 10 Deadlifts Performance 3 Rounds for Time 25/20 Cal Row 15 GHD Sit Ups 10 Deadlifts (225/155) Competition 3 Rounds for Time 30/25 Cal Row 20 GHD Sit Ups 10 Deadlifts (275/185)Read more

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts, HS Hold Plate Mover x5/5, HS Hold Inside Out Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (3 Rounds for time) Fitness 0-10:00 3 Rounds 15/12 Cal Bike 3 Wall Walks, halfway 10:000-20:00 3 Rounds 15/12 Cal Bike 15 Russian Swings 20:000-30:00 3 Rounds 15/12 Cal Bike 50′ Bear Walk Performance 0-10:00 3 Rounds 20/16 Cal Bike 3 Wall Walks 10:000-20:00 3 Rounds 20/16 Cal Bike 15 Russian Swings (53/35) 20:000-30:00 3 Rounds 20/16 Cal Bike 30′ HS Walk Competition 0-10:00 3 Rounds 20/16 Cal Bike 4 Wall Walks 10:000-20:00 3 Rounds 20/16 Cal Bike 15 Russian Swings (70/53) 20:000-30:00 3 Rounds 20/16 Cal Bike 50′ HS WalkRead more