CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 8 Minute 1: 50 ft OH Plate Carry Minute 2: 50 ft HS Walk WOD Metcon (Time) Fitness 3 Rounds For Time 25 Wall Balls 15 Burpee Box Step Ups 100m Farmers Carry Performance 3 Rounds For Time 25 Wall Balls (14/10) 15 Burpee Box...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness For Time 600m Run 30 AbMat Sit-Ups 24/20 Cal Bike 800m Run 25 AbMat Sit-Ups 18/14 Cal Bike 1000m Run 20 AbMat Sit-Ups 14/10 Cal Bike Performance For Time 800m Run 25 GHD Sit-Ups 32/24 Cal Bike 1000m Run 20 GHD Sit-Ups 24/18...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 3 Back Squats @ 80%) WOD Metcon (Time) Fitness For Time 25 Russian Swings 25 Sandbag Deadlifts 800m Row Performance For Time 30 Russian Swings (AHAP) 30 Sandbag Deadlifts (AHAP) 1000m Row Competition For Time 30 Russian Swings (AHAP) 30 Sandbag Deadlifts (AHAP) 1000m...Read More

CrossFit Mile Zero – CrossFit Strength Clean (10 Minutes to Find Heavy Squat Clean ) Goal: Heavy for the day with excellent mechanics. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 30 Single Unders 15 High Knees 1 Power Clean Performance AMRAP 10 20-30 Double Unders 15 Toes-to-Eye Level 1 Power Clean (155/105)...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Checkmark) CF Open 26.1 Register for the CrossFit Open CrossFit Games Open 26.1 RX’d: (Ages 16-54) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rds 150m Row 150m Ski 30 Single Unders 5 Deadlifts Performance 5 Rds 200m Row 200m Ski 20-30 Double Unders 5 Deadlifts (135/95) Competition 5 Rds 200m Row 200m Ski 30 Double Unders 5 Deadlifts (185/135) Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Tempo...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 300m Run 30 Burpees 500m Run 30 High Knees 300m Run 30 DB Thrusters Performance For Time 400m Run 30 Burpees 600m Run 30 Toes 2 Eye Level 400m Run 30 DB Thrusters 35s/25s Compete For Time 400m Run 30 Burpees 600m Run 30...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness E8MOM x 3 20 Russian Swings AHAP 18/15 Calorie Row 20 Box Step Overs Performance E8MOM x 3 30 Russian Swings AHAP 24/18 Calorie Row 30 Box Jump Overs 20/16 Competition E8MOM x 3 30 Russian Swings AHAP 30/24 Calorie Row 30 Box...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (10 Minutes to Build to a Moderate Power Snatch) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Snatch 10 DB Lunges Performance AMRAP 12 2, 4, 6, 8, 10… Power Snatch (95/65) 10 DB Lunges (35s/25s) Competition AMRAP 12 2, 4, 6,...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 5 Back Squats @ 75%) WOD Metcon (5 Rounds for time) Fitness Every 3 Minutes x 5 Rounds 5 Front Squats 10 Jumping Pull-Ups 12/10 Cal Bike Performance Every 3 Minutes x 5 Rounds 5 Front Squats (135/95) 10 Pull-Ups 15/12 Cal Bike Competition...Read More