CrossFit Mile Zero – CrossFit Strength Ring Row to Muscle Up Transition (Checkmark) 6×3 Ring Dips (3-5 Second Top Hold followed by 3-5 Ring Dips, banded ring dips, or Negatives) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull UpsRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5 Tempo Back Squats (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness Every 2 Minutes for 5 Rounds 10 DB Front Squats 10 Abmat Sit Ups *Score the Slowest Round Performance Every 2 Minutes for 5 Rounds 10 Front Squats (95/65) 15 Abmat Sit Ups *Score the Slowest Round Competition Every 2 Minutes for 5 Rounds 10 Front Squats (135/95) 15 GHD Sit Ups *Score the Slowest RoundRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 100 Cal Row 100 Air Squats 100 Cal Bike 100 DB Snatches Performance 150 Cal Row 150 Air Squats 100 Cal Bike 100 DB Snatches (35/25) Competition 150 Cal Row 150 Air Squats 120 Cal Bike 120 DB Snatches (50/35)Read more

CrossFit Mile Zero – CrossFit Strength Hang Clean + Low Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (AMRAP – Reps) Fitness AMRAP 15 Hang Power Cleans At 0:00, 3:00, 6:00, 9:00, and 12:00 run 300m Performance AMRAP 15 Max Power Cleans (155/105) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400m Competition AMRAP 15 Max Power Cleans (205/135) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400mRead more