CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit Strength Medicine Ball Toss (No Measure) 6×3/3 Elevated Deadlift (6×5, light to moderate weight) Toes-To-Bar (6×3-5) Try to work towards the next harder variation. WOD CFMZ Benchmark 3 (AMRAP – Rounds and Reps) Fitness AMRAP 20 8 Knee Raises 5 Hang Cleans (moderate) 10/8 Cal Row or 100m Run Performance AMRAP 20 8 Toes to Bar 5 Hang Cleans (135/95) 14/12 Cal Row or 150m Run Compete Faster Goal Rounds: 6+ Low Skill, High Volume, Endurance Test. Do your best to settle in to an uncomfortable pace and hold it. Keep your movements close to minimize transitions.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, building to a heavy double) Samson Rocks (No Measure) 3×3 WOD Metcon (Time) Fitness Partition as Desired 70 Wallballs (moderate) 70 Russian Swings (moderate) 70 Step Ups (20/16) 70 Alternating DB Hang Snatches (light) Performance Partition as Desired 80 Wallballs (20/14) 80 Russian Swings (53/35) 80 Step Ups (24/20) 80 Alternating DB Snatches (35/25) Compete Partition as Desired 90 Wallballs (20/14) 90 Russian Swings (53/35) 90 Step Ups (24/20) 90 Alternating DB Snatches (35/25) Goal Time: 15 Minutes and Under Time Cap: 18 Minutes When you need to rest, switch movements. Choose your rounds to be mindful of the time in transition.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness Buy In: 750m Row 90 Wall Ball Shots (14/10) 70 Deadlifts (moderate) 70 Hand Release Push-Ups 50 Step Ups (24/20 in) 50 Abmat Sit Ups 30 Burpees 30 Hang Power Cleans (moderate) 30 Push Presses (moderate) 20 Weighted Lunges (14/10) 10 Thrusters (moderate) Cash-Out: 750m Row Performance/Compete Buy In: 1000m Row 100 Wall Ball Shots (20/14) 90 Deadlifts (135/95) 80 Hand Release Push-Ups 70 Box Jumps (24/20) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95) 30 Push Presses (135/95) 20 Weighted Lunges (20/14) 10 Thrusters (135/95) Cash-Out: 1000m Row Goal Time: 35 Minutes Time Cap: 40 Minutes Alternate as desired with partner. Minimal downtime. Be ready to take over for your partner when they need to rest. It’s long, rest is short, use your rest wisely to minimize your heart rate.Read more