CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 500m Run or 35 Cal Bike 50 Knees to Chest 500m Run or 35 Cal Bike 40 Z Press 500m Run or 35 Cal Bike 30 Walking Lunges each 500m Run or 35 Cal Bike 3 Sled Pushes each Performance 800m Run or 55 Cal Bike 50 Toes to Bar 800m Run or 55 Cal Bike 40 Handstand Push Ups or Z Press 800m Run or 55 Cal Bike 30 Walking Lunges with Sandbag each 800m Run or 55 Cal Bike 5 Sled Pushes each Compete 800m Run or 55 Cal Bike 50 Toes to Bar 800m Run or 55 Cal Bike 50 Handstand Push Ups 800m Run or 55 Cal Bike 50 Walking Lunges with Sandbag each 800m Run or 55 Cal Bike 5 Sled Pushes each Goal: 25-30 Minutes Cap: 35 Minutes You go, I go, switch as needed....Read more

CrossFit Mile Zero – CrossFit Strength Split Stance DB Romanian Deadlift (5×5/5, Building to a Moderate Weight) 6×5/5 DB Rows 5×8, Build to a Moderate Weight WOD Metcon (Time) Fitness 750m Row/Ski 40 Russian KB Swings 20 Jumping Pull Ups Performance 1000m Row/Ski 50 Russian KB Swings (53/35) 30 Pull Ups Compete 1000m Row/Ski 50 American KB Swings (53/35) 30 Pull Ups Goal: Under 10 Minutes Cap: 15 Minutes Moderate to hard pace on the row/ski. For the Swings aim for 2-3 sets with short, quick rests. Pull Ups in 2-3 Sets.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5, Build to a Moderate Weight) Push Press (7×5, Build to a Moderate Weight) WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 15 Wallballs 8/7 Cal Bike or 100m Run Performance Every 3 Minutes for 5 Rounds 20 Wallballs (20/14) 12/10 Cal Bike or 150m Run Compete Every 3 Minutes for 5 Rounds 20 Wallballs (20/14) 15/12 Cal Bike or 200m Run Goal: Work/Rest greater than 1:1 Cap: 1:30 Go unbroken on the wallballs Hammer the start of the bike or the turnaround of the run. Score is the slowest of rounds 2-5.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as you like 100 Row/Ski, 70 Cal Bike, or 1000m Run 60 Sit Ups 40 Air Squats 30 Up Downs 20 Hang Power Cleans Performance Partition as you like 120 Row/Ski, 90 Cal Bike, or 1200m Run 80 Alternating V-Ups 60 Air Squats 40 Burpees 20 Power Cleans (135/95) Compete Partition as you like 140 Row/Ski, 110 Cal Bike, or 1400m Run 90 GHD Sit Ups 70 Air Squats 50 Burpees 30 Power Cleans (155/105) Goal:20-25 Minutes Cap: 30 Minutes Quality over speed. Take your time during transitions. Intentionally slow down the cardio to keep a conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, Build to a Moderate or Heavy Double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 3 Deadlifts 3 Push Up Negatives 30 Single Unders Performance AMRAP 10 3 Deadlifts (185/135) 3 Hand Release Push Ups 30 Double Unders Compete AMRAP 10 3 Deadlifts (225/155) 3 Ring Dips 30 Double Unders Goal: 8+ Rounds Settle in to your pace early. Take a deep breath before your deadlifts and push/dips. Scale down double under reps before the movement.Read more