CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 1000m Run or 2500m Bike 12 Strict Pull Ups with band or 8 Pull Up Negatives 200m Plate Walk (25/15) 30 Cal Row 100 Single Unders 30 Cal Row 200m Plate Walk (25/15) 12 Strict Pull Ups with band or 8 Pull Up Negatives 1000m Run or 2500m Bike Performance 1200m Run or 3000m Bike 20 Pull Ups 200m Plate Walk (35/25) 40 Cal Row 80 Double Unders 40 Cal Row 200m Plate Walk (35/25) 20 Pull Ups 1200m Run or 3000m Bike Compete 1600m Run or 4000m Bike 25 Pull Ups 200m Plate Walk (45/35) 50 Cal Row 100 Double Unders 50 Cal Row 200m Plate Walk (45/35) 25 Pull Ups 1600m Run or 4000m Bike Goal: 25-30 Minutes Cap: 35 Minutes Done for quality not speed. Easy transitions between movements.Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×3, light to moderate weight. Work on opening hips and turnover.) Split Squat (8×5/5. Use barbell, dumbbells, or bodyweight.) Step back into spilt (Jerk side) and bring back knee to floor Barbell Row (8×8, light to moderate weight.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Running Christine (Time) Fitness 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Goal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in 2 Sets or less Row/Run in roughly 2 minutes. Quick transitions, don’t stop to rest!Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (8×4, build to heaviest set) Partner Assisted Hamstring Curl (No Measure) 8×6 DB Lat Pullover (Weight) 8×8, moderate weight WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (moderate) Seated Z Press (heavy) Performance 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Seated Z Press (35s/25s) Compete 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Handstand Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 24 Rounds 1 Zombie Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (moderate or DBs) 1 Sled Push or 3 Cal Bike Performance 30 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike Compete 30 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (155/105) 1 Sled Push or 5 Cal Bike Goal Time: Under 25 Minutes Time Cap: 30 Minutes Pick a weight that keeps you moving. Alternate rounds with partner. Each round should be :50-60 seconds High fiving your partner officially starts the transition.Read more