CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness Buy In: 750m Row 90 Wall Ball Shots (14/10) 70 Deadlifts (moderate) 70 Hand Release Push-Ups 50 Step Ups (24/20 in) 50 Abmat Sit Ups 30 Burpees 30 Hang Power Cleans (moderate) 30 Push Presses (moderate) 20 Weighted Lunges (14/10) 10 Thrusters (moderate) Cash-Out: 750m Row Performance/Compete Buy In: 1000m Row 100 Wall Ball Shots (20/14) 90 Deadlifts (135/95) 80 Hand Release Push-Ups 70 Box Jumps (24/20) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95) 30 Push Presses (135/95) 20 Weighted Lunges (20/14) 10 Thrusters (135/95) Cash-Out: 1000m Row Goal Time: 35 Minutes Time Cap: 40 Minutes Alternate as desired with partner. Minimal downtime. Be ready to take over for your partner when they need to rest. It’s long, rest is short, use your rest wisely to minimize your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar 20 Cleans (155/105) Goal Time: 8-10 Minutes Time Cap: 12 Minute Cap Run in 2:00 or less. Burpees in 3:00 or less. Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (6×8, build to heaviest set) Banded Hamstring Curls (No Measure) 6×8 Banded Y Raises (No Measure) 6×8 WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches (light) or 10 Alternating DB Snatches (light)s Goal: 6+ Rounds This is a repeat workout, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental, keep moving.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Run 10 Russian Swings (moderate) 100m Single Arm Farmers Carry (moderate) 5 Push Press (moderate) 5 Ring Rows Performance AMRAP 35 24/18 Cal Bike or 300m Run 10 Russian Swings (70/53) 100m Farmers Carry (35/25) 5 Push Press (95/65) 5 Pull Ups Compete AMRAP 35 30/24 Cal Bike or 400m Run 10 Russian Swings (70/53) 100m Farmers Carry (50/35) 5 Strict Handstand Push Ups 5 Chest to Bar Pull Ups or 3 Muscle Ups Goal: 5+ Rounds Quality over speed. Aim for 1 round every 5-6 minutes. Everything unbroken. Keep the run/bike comfortable and transitions easy.Read more