CrossFit Mile Zero – CrossFit Gymnastics Toes-To-Bar Fitness 3 Rounds -:20 Hollow Hold -6 Beat Swings Then EMOM 6 -6 Hanging Knee Raises Performance 3 Rounds -5 Toes to Eye Level -3 Strict Toes to Bar Then EMOM 6 -4 Toes to Eye Level, 2 Toes to Bar Competition 3 Rounds -5 Strict Toes to Bar -8 Kipping Toes to Bar Then EMOM 6 -8 Toes to Bar WOD Metcon (11 Rounds for time ↓ shorter is better) Fitness 5 Rounds for Time 10/8 Cal Row/Ski 7 Jumping Pull Ups/Chest to Bar Pull Ups * Rest 1 Minute Between Rounds Performance 5 Rounds for Time 12/10 Cal Row/Ski 7 Pull Ups * Rest 1 Minute Between Rounds Competition 5 Rounds for Time 15/12 Cal Row/Ski 7 Chest to Bar Pull Ups * Rest 1 Minute Between RoundsRead more

CrossFit Mile Zero – CrossFit Strength Snatch Fitness 6x(3 Hang Power Snatches + 3 Power Snatches) at 50% 1 RM Performance/Competition 6x(2 Hang Power Snatch + 2 Power Snatch + 2 Overhead Squats) at 50% 1 RM WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 120 Single Unders 40 Wallballs 10 Power Snatches Performance AMRAP 10 80-100 Double Unders 50 Wallballs (20/14) 10 Power Snatches (95/65) Competition AMRAP 10 120 Double Unders 60 Wallballs (20/14) 10 Power Snatches (135/95)Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 600m Run (Alt 150m) 20 Burpee Box Step Overs (20/16) 10 Power Cleans Performance 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (20/16) 10 Power Cleans (155/105) Competition 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (24/20) 10 Power Cleans (225/155)Read more

CrossFit Mile Zero – CrossFit Strength Muscle-ups 3 Minutes to Establish Max Bar Muscle Ups or Jumping Bar Muscle Ups WOD Half Nate (AMRAP – Rounds & Reps) Fitness AMRAP 10 2 Jumping Pull Ups + 2 Push Ups 4 Pike Push Ups 8 Russian Swings Performance AMRAP 10 2 Jumping Muscle Ups 4 Handstand Push Ups to Mat 8 American Swings (53/35) Competition AMRAP 10 2 Muscle Ups 4 Handstand Push Ups 8 American Swings (70/53)Read more