CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2:00MOM x 6 150m Row Faster than Goal Pace Score the Slowest Round WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 200m Row 15 Sumo Deadlift High Pulls 400′ Shuttle Run 15 Russian KB Swings Performance AMRAP 20 300m Row 15 Sumo Deadlift High Pulls (53/35) 500′ Shuttle Run 15 Russian KB Swings (53/35) Competition AMRAP 20 500m Row 20 Sumo Deadlift High Pulls (53/35) 600′ Shuttle Run 20 Russian KB Swings (53/35)Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2:30MOM x 4 Rounds 4 Front Squats at 80%) WOD Metcon (Time) Fitness E4MOM x 4 8/6 Cal Ski 5 Front Squats 10 Jumping Pull Ups Performance E4MOM x 4 10/8 Cal Ski 5 Front Squats (135/95) 10 Pull Ups Competition E4MOM x 4 12/10 Cal Ski 5 Front Squats (185/125) 7 Muscle UpsRead more

Announcements Reduced Hours for Atlantic Coast Classic Weekend For all of our athletes and coaches that are traveling and competing in the Atlantic Coast Classic this weekend in Daytona we will observe the following hours: Friday – No Afternoon Sessions (0612#) Saturday – No 10am Monday – No Afternoon Sessions (0615#) For anyone who still wishes to use the gym, you’ll be able to access the main floor by using the side patio door with the above passwords (in parenthesis). To lock the door, simply press and hold # CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (E1:30MOM x9 Hang Muscle Snatch + Hang Power Snatch + Hang Snatch Start the EMOM at roughly 60%) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 10 Hang Power Snatches Performance 5 Rounds for Time 200m Run 10 Power Snatches (75/55) Competition 5 Rounds for Time 200m Run 10 Power...Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time ↓ Shorter is Better) Fitness 100 Cal Row 60 Thrusters 40 Jumping Pull Ups 60 Thrusters 100 Cal Row Performance 120 Cal Row 80 Thrusters (75/55) 40 Pull Ups 80 Thrusters (75/55) 120 Cal Row Competition 125 Cal Row 80 Thrusters (95/65) 40 Chest to Bar Pull Ups or 20 Muscle Ups 80 Thrusters (95/65) 125 Cal RowRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 15 1: 3-5 Pull Ups 2: 5 Slow Negatives 3: Accumulate 20 Seconds above the Bar Hold) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 200m Run 15 Abmat Sit Ups 3 Zombie Rope Climbs Performance 3 Rounds for Time 300m Run 15 GHD Sit Ups 3 Rope Climbs Competition 3 Rounds for Time 400m Run 20 GHD Sit Ups 4 Rope ClimbsRead more