CrossFit Mile Zero – CrossFit Strength Power Clean (8×2, build up just beyond the weight you plan to use for the workout. Share a bar with your partner.) WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Fitness AMRAP 21 20 Cal Row 15 Up Downs 10 Hang Power Cleans Performance AMRAP 21 30 Cal Row 20 Lateral Burpees over Barbell 10 Power Cleans (155/105) Compete Same as RxRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200 Push-Ups or Knee Push-Ups 300 Air Squats 1 Mile Run Half Scaled Murph (Time) 800m Run 50 Ring Rows (or Bar) 100 Knee Assist Push-Ups (or Bench) 150 Air-Squats 800m RunRead more

CrossFit Mile Zero – CrossFit Strength Deadlift, Clean, Front Squat Complex (7 Sets to build to a moderate complex.) Deadlift, Hip Clean, Hang Clean, Power Clean, Front Squat WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 18 400m Row/800m Bike 10 Deadlifts 50 Single Unders 10 Sit Ups Performance AMRAP 18 500m Row/1000m Bike 10 Deadlifts (95/65) 30 Double Unders 15 Sit Ups Compete AMRAP 18 600m Row/1200m Bike 10 Deadlifts (135/95) 50 Double Unders 15 GHD Sit Ups Goal: 3+ Rounds Slow and steady pace for anyone taking part in Murph tomorrow. Take breaks and go easy on transitions.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a heavy double.) DB RDL (Weight) 8×6. Reach until tension at a moderate to heavy weight. WOD Metcon (AMRAP – Reps) Fitness EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings 2- Box Step Overs 3- Up Downs Performance EMOM 15 (40 seconds work, 20 seconds rest) 1- Russian KB Swings (53/35) 2- Box Step/Jump Overs (24/20) 3- Burpees Compete EMOM 15 (40 seconds work, 20 seconds rest) 1- American KB Swings (53/35) 2- Box Jump Overs (24/20) 3- Burpees to a 6” Target Goal: 10+ reps each set Set a sustainable pace round 1 and do your best to maintain. Choose a weight you can stay unbroken.Read more