CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar 20 Cleans (155/105) Goal Time: 8-10 Minutes Time Cap: 12 Minute Cap Run in 2:00 or less. Burpees in 3:00 or less. Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or 10 Alternating DB Snatches (light)s Goal: 6+ Rounds This is a repeat workout, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental, keep moving.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Run 10 Russian Swings (moderate) 100m Single Arm Farmers Carry (moderate) 5 Push Press (moderate) 5 Ring Rows Performance AMRAP 35 24/18 Cal Bike or 300m Run 10 Russian Swings (70/53) 100m Farmers Carry (35/25) 5 Push Press (95/65) 5 Pull Ups Compete AMRAP 35 30/24 Cal Bike or 400m Run 10 Russian Swings (70/53) 100m Farmers Carry (50/35) 5 Strict Handstand Push Ups 5 Chest to Bar Pull Ups or 3 Muscle Ups Goal: 5+ Rounds Quality over speed. Aim for 1 round every 5-6 minutes. Everything unbroken. Keep the run/bike comfortable and transitions easy.Read more

CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.6×5, build as heavy as possible Ring Rows (6×6) Lateral Band Walk (No Measure) 6×10/10 WOD Metcon (Time) Fitness 300m Row or 250m Run 30 Hanging Knee Raises 20 Front Squats (45/35) 300m Row or 250m Run Performance 500m Row or 400m Run 30 Knee Raises 30 Front Squats (75/45) 500m Row or 400m Run Compete 500m Row. 30 Knees to Elbows 30 Overhead Squats (95/65) 500m Row Goal Time: 6-10 minutes Time Cap: 10 minute cap Sprint effort! Keep the row/run and transition under 2:30 Knees to Elbow and Squats should be broken, but with quick rests.Read more