CrossFit Mile Zero – CrossFit Strength DB Front Squat (Weight) Using two dumbbells with both hands on the handle.6×5, build as heavy as possible Ring Rows (6×6) Lateral Band Walk (No Measure) 6×10/10 WOD Metcon (Time) Fitness 300m Row or 250m Run 30 Hanging Knee Raises 20 Front Squats (45/35) 300m Row or 250m Run Performance 500m Row or 400m Run 30 Knee Raises 30 Front Squats (75/45) 500m Row or 400m Run Compete 500m Row. 30 Knees to Elbows 30 Overhead Squats (95/65) 500m Row Goal Time: 6-10 minutes Time Cap: 10 minute cap Sprint effort! Keep the row/run and transition under 2:30 Knees to Elbow and Squats should be broken, but with quick rests.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run or 1000m Row 20 Power Snatches (light) or alternating DB Snatches (moderate) 40 Hanging Knee Raises 800m Run or 1000m Row 40 Hanging Knee Raises 20 Power Snatches (light) or alternating DB Snatches (moderate) 800m Run or 1000m Row Performance 1200m Run or 1500m Row 20 Power Snatches (95/65) 40 Toes to bar 800m Run or 1000m Row 40 Toes to bar 20 Power Snatches (95/65) 1200m Run or 1500m Row Compete 1600m Run or 2000m Row 25 Power Snatches (135/95) 50 Toes to bar 800m Run or 1000m Row 50 Toes to bar 25 Power Snatches (135/95) 1600m Run or 2000m Row Goal Time: 25-28 Minutes Time Cap: 30 Minutes Alternate as desired with partner. Run/row should be broken up into 200/250m intervals. Use your rest wisely to minimize your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (115/75) Compete 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (155/105) Goal Time: 1:30 or less Run should be at a quick clip, mind the rocks. Do your best to not set down the barbell until you’re done. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more