CrossFit Mile Zero – CrossFit WOD Metcon (No Measure) MIKE-A-PALOOZA Fundraising benefit for the Samuel’s House. Workout at 9am only. Donations not required for members, but appreciated! Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 50 Calorie Row/Ski 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups AMRAP 24 (Teams of 3) Partner A: 3:00 Calorie Row/Ski Partners B/C: 40 Calorie Bike 30 Wallballs over Rig 20 Seesaw Sit Ups 10 Pattycake Push Ups Rotate Every 3 Minutes Take it easy. Longer workout with higher volume, scale back if new or needed! Pick a partner, have some laughs, enjoy yourself!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×3, build to a heavy triple.) Push-ups (8×8-10) WOD Metcon (AMRAP – Reps) Fitness AMRAP 8 3 Pike Push Ups or Z Press 10 Russian Swings 6 Pike Push Ups or Z Press 10 Russian Swings 9 Pike Push Ups or Z Press 10 Russian Swings 12 Pike Push Ups or Z Press 15 Russian Swings … Performance AMRAP 8 3 Handstand Push Ups 10 American Swings (53/35) 6 Handstand Push Ups 10 American Swings (53/35) 9 Handstand Push Ups 10 American Swings (53/35) 12 Handstand Push Ups 15 American Swings (53/35) … Compete AMRAP 8 3 Handstand Push Ups 10 American Swings (70/53) 6 Handstand Push Ups 10 American Swings (70/53) 9 Handstand Push Ups 10 American Swings (70/53) 12 Handstand Push Ups 15 American Swings (70/53) … Goal: Reach round 5 Work on higher skills. Focus on heavier swings or getting...Read more

CrossFit Mile Zero – CrossFit Hip Clean + Clean (10x(1+1), building to a moderate single) WOD Clean, Squat, Lunge Complex (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as needed. 120 Single Unders 60 Cal Ski 60 Cal Row 60 Cal Bike 600m Run Performance Partition as needed. 160 Double Unders 80 Cal Ski 80 Cal Row 80 Cal Bike 800m Run Compete Partition as needed. 200 Double Unders 100 Cal Ski 100 Cal Row 100 Cal Bike 1000m Run Goal: Under 30 Minutes Cap: 35 Minutes Quality over Quantity. Aim for 70-80% effort throughout. If you’re unable to run. Double up on the row, ski, or bike.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (10×1, Build to a heavy single) Push Jerk (10×1, build to a heavy single.) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 10 Knees to Chest 16 Box Step Ups Performance AMRAP 10 12 Toes to Bar 20 Box Step Overs (24/20) Compete AMRAP 10 15 Toes to Bar 20 Box Jump Overs (24/20) Goal: Finish 5 Rounds Aim to spend 1 minute or less on each component, each round. Break the toes to bar up before it’s too late.Read more