CrossFit Mile Zero – CrossFit Strength 3, 3, 2, 2, 1, 1, 1 then 3×1 dropsets Snatch Balance (building to heavy single, then 3 dropsets) 1 1/4 Back Squat (build to heavy single) Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. 1 1/4 Front Squat (build to heavy single) *Rest 1:00-1:30 b/t sets Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps...Read more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10 x 1 squat clean and jerk) build to a moderately heavy weight Workout he punched the highlights out of her hair! (Time) Compete (Rx+) For Time 5 Rounds 12 Alt Box Step-Ups (24/20) 6 Bar Muscle Ups —2 Min Rest— 5 Rounds 12 Alt Box Step-Ups (24/20) 3 Wall Walks Performance (Rx) For Time 5 Rounds 12 Alt Box Step Ups (24/20) 6 Burpee Pull Ups —2 Min Rest— 5 Rounds 12 Alt Box Step Ups (24/20) 2 Wall Walks Fitness 3 Rounds 12 Alt Box Step Ups (20/16) 6 Burpee Jumping Pull Ups —2 Min Rest— 3 Rounds 12 Alt Box Step Ups (20/16) 3 Inchworms Goal: 12-14 Minutes Cap: 18 Minutes BMU in 1-2 Sets. Wall Walks should take less than a minute. Each couplet should take 5-8 Minutes.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (10×1 building to a moderately heavy weight) Workout Scott Pilgrim vs. the World (Time) Compete (Rx+) 10-20-30-40-50 Abmat Situps 100-200-300-400-500 Meter Run *perform a 100m DB Farmer’s carry (50s/35s) after each set of situps* Performance (Rx) 10-20-30-40-50 Abmat Situps 100-200-300-400-500 Meter Run or Row *perform a 100m DB Farmer’s carry (35s/25s) after each set of situps* Fitness 5-10-15-20-25 Abmat Situps 100-150-200-250-300 Meter Run or Row *perform a 50m DB Farmer’s Carry (25s/15s) after each set of situps* Goal: 15-17 Minutes Cap: 20 Minutes Pick a pace that keeps you moving the entire time. Use the farmers carry to let your heart rate come down.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Battle of Trenton (3 Rounds for time) For Time 0:00-15:00 Partner A: 6000m Bike Partner B: 5 Push Ups 10 T2B 15 DB Push Press (35s/25s) *swap every round* 15:00-30:00 Partner A: 3000m Row Partner B: 200m Run *swap after each run* 30:00-45:00 Partner A: 100 Burpees Partner B: 50 Double Unders 20 Lunges *swap every round*Read more