CrossFit Mile Zero – CrossFit Strength Bench Press (8×2) DB RDL (Weight) 8×8, use two dumbbells Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness Every 4 Minutes for 5 Rounds 10/8 Calorie Bike 12 Alternating DB Snatches (moderate) 8 Horizontal Bar Push Ups Performance Every 4 Minutes for 5 Rounds 12/10 Calorie Bike 12 Alternating DB Snatches (50/35) 8 Dips Compete Every 4 Minutes for 5 Rounds 15/12 Calorie Bike 12 Alternating DB Snatches (55+/40+) 8 Ring Dips Goal Time: Under 2 Minutes Time Cap: 2 Minutes Scale back if unable to finish under 2 minutes. Be quick on the transitions. Snatches and Push Ups/Dips should be unbroken.Read more

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans + Front Squat, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Squat Cleans (135/95) Compete 5 Rounds for Quality 750m Row or 600m Run 20 GHD Sit Ups 5 Squat Cleans (185/125) Goal Time: 35 Minutes Time Cap: 40 Minutes Moderation over intensity. Steady, recovery pace. Find the delicate balance between pushing the pace and sandbagging the whole thing.Read more

CrossFit Mile Zero – CrossFit Strength DB Single Arm Push Press (Weight) 6×5/5 Russian KB Swings (6×8 Heavy Swings) Ring Holds (Time) 6×20 Seconds WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Deadlifts (moderate) 6 Up Downs 50 Single Unders Performance 3 Deadlifts (185/125) 6 Burpees over the Bar 30 Double Unders Compete 3 Deadlifts (275/185) 6 Burpees over the Bar 30 Double Unders Goal: 8+ Rounds Adjust: If rounds are taking more than 2 minutes Deadlifts are challenging, but unbroken. Do your best to manage your heart rate. Find a pace you can hold and keep it.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, building to a heavy set of 3) DB Single Arm Row (Weight) 8×5/5 Hip Flexor Extension (No Measure) 8×6/6 WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more