CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+2), build to a light/moderate weight.) Toes-To-Bar (8×5-7) WOD Metcon (Time) Fitness 400m Run 4 Rounds 10 Hang Power Cleans 30 Single Unders 400m Run Performance 600m Run 4 Rounds 10 Power Cleans (95/65) 30 Double Unders 600m Run Compete 800m Run 4 Rounds 10 Power Cleans (115/75) 30 Double Unders 800m Run Goal: 12-14 Minutes Cap: 16 Minutes Run efforts in 4 minutes or less. Each round should take 60-90 seconds. Weight should be light enough you can hit the cleans in 1-2 sets.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 Partner 1 15 Russian Swings 9 Sumodeadlift Highpulls 3 Zombie Climbs Partner 2 15/12 Cal Bike Performance AMRAP 30 Partner 1 15 Russian Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 2 Rope Climbs Partner 2 20/16 Cal Bike Compete AMRAP 30 Partner 1 15 American Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 3 Rope Climbs Partner 2 25/20 Cal Bike Goal: 10+ Rounds Partner 1 moves through the AMRAP while partner 2 bikes. Alternate when bike is complete. Settle in to a pace early and take a break before the rope climbs. Scale the reps/height on the rope if needed.Read more

CrossFit Mile Zero – CrossFit Strength Clean Pull + Hang Power Clean + Power Clean WOD Metcon (Time) Fitness 750m Run 30 Hang Power Cleans 750m/600m Row *Partition as desired Performance 1000m Run 30 Power Cleans (115/75) 1000/800m Row *Partition as desired Compete 1000m Run 30 Power Cleans (155/105) 1000/800m Row Goal: 12-14 Minutes Cap: 16 Minutes Cardio components should be done under 5 minutes. Scale the weight before scaling reps on cleans. Heavy effort with short breaks. KEEP MOVING.Read more

CrossFit Mile Zero – CrossFit Strength Thruster (8×2, build to a heavy double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up Downs 15 Wallballs 30 Single Unders Performance AMRAP 12 5 Burpees 15 Wallballs (20/14) 30 Double Unders Compete AMRAP 12 10 Burpees 20 Wallballs (20/14) 40 Double Unders Goal: 5 Rounds Reps are small enough that the goal is to remain unbroken. Rest during the transitions of movements. Put your head down and do your best to keep moving.Read more