CrossFit Mile Zero – CrossFit Strength Deadlift (7×5+, Last Set at 70%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (AMRAP – Rounds) Fitness EMOM 15 1: 1 Zombie Climb 2: 3 Hang Power Cleans 3: 30 Seconds Bike/Row/Ski Performance EMOM 15 1: 1 Rope Climb 2: 3 Power Cleans (115/75) 3: 30 Seconds Bike/Row/Ski Compete EMOM 15 1: 2 Rope Climbs 2: 3 Squat Cleans (155/105) 3: 30 Seconds Bike/Row/Ski Rounds in :10-15 Seconds The goal is as little rest as possible during the rope climbs and squat cleans. Do your best to transition straight into the next rep. Use the 30 seconds of cardio to slow it down.Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 20 Cal Row 20 Burpees over Rower 20 Wallballs Performance AMRAP 25 25 Cal Row 25 Burpees over Rower 25 Wallballs (20/14) Compete AMRAP 25 30 Cal Row 30 Burpees over Rower 30 Wallballs (20/14) Goal: 5+ Rounds You go, I go. Tag out as needed. Less reps means more transitions. Find a middle ground to keep things moving. Settle in and have some fun!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (5-4-3-3-2-2-1-1) Build to a moderate to heavy single. WOD Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull Ups Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead more

CrossFit Mile Zero – CrossFit Strength Hip Hang Clean + Front Squat 8x(1+1), build to a light to moderate weight. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 DB or Sandbag Cleans 5 Burpees to 6” Target 5 Knees to Chest Performance AMRAP 8 5 Sandbag Cleans (55/45) 5 Burpees to 6” Target 5 Toes to Bar Compete AMRAP 8 5 Power Cleans (135/95) 5 Burpees to 6” Target 5 Toes to Bar Goal: 6+ Rounds Hard pace right out the gate. Movements are low in reps to prevent fatigue. Quick transitions will run up the overall reps.Read more