CrossFit Mile Zero – CrossFit Strength DB Bench (7×8, build to your heaviest set.) Russian KB Swings (7×10, moderate weight. Heels down, powerful hips.) Metcon (Time) WOD Fitness 15-12-9-6-3 Cal Row/Ski 15-12-9-6-3 Abmat Sit Ups Performance 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 Stick Sit Ups Compete 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 GHD Sit Ups Goal: 8-10 Minutes Cap: 12 Minutes Aim for 1:1 time spent between rowing and core movements. Scale reps before scaling movements. Descending reps. Push the pace in the later rounds.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 500m Run/750m Row/1500m Bike 30 Russian Swings 30 Knees to Chest Performance 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 Russian Swings (53/35) 30 Toes to Bar Compete 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 American Swings (53/35) 30 Toes to Bar Goal: 25-30 Minutes Cap: 35 Minutes Alternate the Run/Row/Bike by 200/250/500. Break the swings and toes to bar as needed. Settle in early and have fun!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Slant Board Toe Touches (Checkmark) 8×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 7 Horizontal Bar Push Ups 5 Burpee Box Step Ups 3 Squat Cleans (135/95) Performance AMRAP 12 7 Push Ups 5 Burpee Box Jumps/Step Ups (24/20) 3 Squat Cleans (135/95) Compete AMRAP 12 7 Ring Dips 5 Burpee Box Jumps (24/20) 3 Squat Cleans (185/125) Goal: 5+ Rounds Rounds can move fast, but the weight should be heavy enough on the barbell to slow you WAY down. Deep breaths, heavy singles.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, build to a heavy triple) Bench Press (8×3, build to a heavy triple) WOD Metcon (Time) Fitness Every 5:00 x3 200’ Farmers Carry 10 Horizontal Rows 3 Inchworms to Push Ups Performance Every 5:00 x3 200’ Farmers Carry (35s/25s) 10 Pull Ups 4 Wall Walks Compete Every 5:00 x3 200’ Farmers Carry (50s/35s) 10 Chest to Bar Pull Ups/5 Muscle Ups 5 Wall Walks Goal: 2:30-3 minutes per round Cap: 3:00 Grip fatigue in to high skill. Choose the pull up/wall walk variations that are hardest for you. Scale reps before you scale movements.Read more