CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 800m Bike or 300m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with dumbbells Performance 4 Rounds for Time 1000m Bike or 400m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with 35/25 lb dumbbells Compete 4 Rounds for Time 1000m Bike or 400m Run 20 DB Thrusters 50’ Syncro Walking Lunge 20 DB Hang Clean and Jerk 50’ Syncro Walking Lunge All movements done with 50/35 lb dumbbells Goal: 25-30 Minutes Cap: 35 Minutes Partners alternate as needed. Only 1 set of dumbells for all movements. Settle in early for a long one.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy double.) Russian KB Swings (8×8, moderate weight) WOD Metcon (Time) Fitness 3 Rounds for Time 250m Run 2 Zombie Rope Climbs 10 Horizontal or Knee Push Ups Performance 3 Rounds for Time 300m Run 2 Rope Climbs 20/14 Push Ups Compete 3 Rounds for Time 400m Run 3 Rope Climbs 30/20 Push Ups Goal: 10-12 Minutes Cap: 15 Minutes Runs are fast, 2:00 or less. Scale the height then reps on rope climbs. Break the push up into short, fast sets.Read more

CrossFit Mile Zero – CrossFit Strength Sumo Deadlift (8×3, build to a moderate to heavy weight) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 6 Deadlifts 7 Up Downs 10 Slamballs (30/20) 50m Farmers Carry (50s/35s) Performance AMRAP 15 6 Deadlifts (155/105) 7 Burpees to a 6” Target 10 Slamballs (30/20) 50m Farmers Carry (50s/35s) Compete AMRAP 15 6 Deadlifts (225/155) 7 Burpee Pull Ups 10 Slamballs (40/30) 50m Farmers Carry (70s/53s) Goal: 4-5 Rounds All sets in 5 minutes or less. Aim for unbroken movements. Reduce the load and break up the deadlift into 2 sets if fatigue sets in.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Calories) Fitness Every 3 Minutes x10 Rounds Odd Rounds -30 Single Unders -Max Cal Bike Even Rounds -15 Wallballs -30 Single Unders Performance Every 3 Minutes x10 Rounds Odd Rounds -30 Double Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Double Unders Compete Every 3 Minutes x10 Rounds Odd Rounds -30 Heavy Single Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Heavy Single Unders Goal: 90 Seconds Work, 90 Seconds Rest Cap: 2:00 Quality over Quantity. Aim for 70-80% effort each round. Choose weights/reps that allow you to move through unbroken. Stop the bike round at 90 seconds. Score total calories for all 5 odd rounds.Read more