CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple) Single Leg Raise over KB (Checkmark) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 10 Up/Downs 10/8 Cal Bike 20 Alternating DB Hang Snatches Performance AMRAP 15 10 Burpees 15/12 Cal Bike 30 Alternating DB Snatches (35/25) Compete AMRAP 15 10 Burpees 20/16 Cal Bike 30 Alternating DB Snatches (50/35) Goal: 3+ Rounds Find a bike pace that will allow you to start db snatches with minimal rest. DB weight should be heavy enough to be challening, but that rest breaks are minimal.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Fitness 1600m Row (alt 400m) 20-15-10 Walllballs Knees to Chest DB Power Cleans 2000m Row (alt 400m) Performance 2000m Row (alt 400m) 30-20-10 Walllballs (20/14) Toes to Bar DB Power Cleans (35s/25s) 2000m Row (alt 400m) Compete 2000m Row (alt 400m) 40-25-10 Walllballs (20/14) Toes to Bar DB Power Cleans (35s/25s) 2000m Row (alt 400m) Goal: 30 Minutes Cap: 35 Minutes Partition as needed. Alternate before you need to stop for rest. Settle in early.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat 7×2, build to heaviest double. Front Squat (8×2, build to your heaviest double.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete Same as Rx Goal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in 2 Sets or less Row/Run in roughly 2 minutes. Quick transitions, don’t stop to rest!Read more

CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Light to moderate weight, fast reps.) DB RDL (Weight) 7×6, moderate to heavy weight. WOD Metcon (Time) Fitness 10-9-8-7-6-5-4-3-2-1 Z Press 1-2-3-4-5-6-7-8-9-10 Russian KB Swings Performance 10-9-8-7-6-5-4-3-2-1 Z Press (35s/25s) 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Compete 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Goal: 8-10 Minutes Cap 12 Minutes Overhead work in 1-2 sets. Unbroken swings. If you’re doing z-press, challenge your weight selection.Read more