CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 2000m Bike or 1000m Ski 20 Jumping Pull Ups 50′ Bear Crawl 30 Cal Row 50′ Bear Crawl 20 Jumping Pull Ups 2000m Bike or 1000m Ski Performance 2500m Bike or 1250m Ski 20 Pull Ups 30′ Handstand Walk 40 Cal Row 30′ Handstand Walk Pull...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (6×5, Building to a moderate weight. Just above weight for workout.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×4, Build to heaviest set of 4) Split Squat (6×5/5, moderate DB or KB) Step back into spilt (Jerk side) and bring back knee to floor WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9 Russian KB Swings Burpees Pike Push Ups Performance 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Handstand Push...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 20 Rounds 1 Zombie Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat 1 Sled Push or 3 Cal Bike Sprint Performance 24 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike Sprint Competition...Read More

CrossFit Mile Zero – CrossFit Strength Power Snatch (Every 1:30 x10, 2 Power Snatch) WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 30 Alt V-Ups 300m Farmers Walk Performance 90 Wallballs (20/14) 60 Cal Row 40 Toes to Eye Level 400m Farmers Walk (35s/25s) Competition 100 Wallballs (20/14) 70 Cal Row 40 Toes to...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (6×3, Build to a Heavy Triple) DB RDL (Weight) 6×8, Moderate WOD Metcon (Time) Fitness Every 4:00 x5 12/10 Cal Bike 12 Box Step Overs 12 Knee/Bar Push Ups Performance Every 4:00 x5 15/12 Cal Bike 12 Box Jump/Step Overs (24/20) 12 Push Ups Competition Every 4:00...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 500m Row 15 Abmat Sit Ups 5 Squat Cleans Performance 5 Rounds 700m Row 15 GHD Sit Ups 5 Squat Cleans (135/95) Competition 5 Rounds 800m Row 15 GHD Sit Ups 5 Squat Cleans (185/125) Time Cap: 30 Minutes Extra Credit Metcon (Checkmark) After...Read More

CrossFit Mile Zero – CrossFit Strength DB Single Arm Push Press (Weight) 6×5/5 Build to Moderate sets of 5 Russian KB Swings (6×8 Heavy Swings) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Deadlifts 6 Burpees 50 Single Unders Performance AMRAP 12 3 Deadlifts (225/155) 6 Lateral Burpees over Bar 30 Double...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 8 x 3, Build to a Heavy Triple) WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 50′ Walking Lunge 12 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50′ Walking DB Lunge (35s/25s) 12 Pull Ups Competition 3 Rounds for Time...Read More

CrossFit Mile Zero – CrossFit Metcon (Checkmark) CrossFit Open 26.2 CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees...Read More