CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Build to a light to moderate weight.) Pallof Press (Checkmark) 7×6/6. Hold the extension before bringing in. WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Step Ups -Rest 2 Minutes- 9-12-15 Abmat Sit Ups Step Ups Performance 15-12-9 Stick Sit Ups Box Jumps/Step Ups (24/20) -Rest 2 Minutes- 9-12-15 Toes to Bar Box Jumps/Step Ups (24/20) Compete 21-15-9 Toes to Bar Box Jumps/Step Ups (24/20) -Rest 2 Minutes- 9-15-21 GHD Sit Ups Box Jumps/Step Ups (24/20) Goal: 10-12 Minutes Cap: 15 Minutes Aim for each workout under 5 minutes. Break up the Toes to Bar early so you don’t over fatigue in the later rounds. Scale reps before scaling movement.Read more

CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.7×8, Build to your heaviest set. Goblet Squat (7×8, build to your heaviest set) Renegade Row (7×10, Moderate weight. Tight midline.) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat Cleans (25/15) 6 Pull Ups Compete 3 Rounds for Time 400m Run 10 Squat Cleans (95/65) 6 Chest to Bar Pull Ups or 3 Muscle Ups Goal Time: 10-12 Minutes Time Cap: 15 Minutes Aim for all movements unbroken. If you’re going to go hard, you have to go FAST It’s all made in the runRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Up/Downs over Barbell 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpees over Barbell 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpees over Barbell 75 Cal Row Goal: Under 25 Minutes Cap: 30 Minutes Break the row up as desired. Alternate movements during the 12 rounds. Fist bumps, high fives, and good times.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×3, build to a heavy triple.) Single Arm Dumbbell Press (7×3/3, build to a heavy triple on each arm.) Band Pull Aparts (No Measure) 7×8 with light band WOD Metcon (Time) Fitness 60 Cal Bike 40 Abmat Sit Ups 20 Jumping Pull Up Negatives Performance 80 Cal Bike 50 Alternating V-Ups 20 Chest to Bar Pull Ups Compete 100 Cal Bike 60 V-Ups 20 Muscle Ups Goal: 10-12 Minutes Cap: 15 Minutes Partition as desired. The goal is to finish. Choose the hardest variation of pull ups you can handle. Don’t be afraid to work lower level muscle up transitions or to use the full 15 minutes.Read more