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...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...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...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, Build to a Moderate or Heavy Weight) Front Squat (8×3, Build to a Moderate or Heavy Weight) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Sprint or 400m Bike 4 Goblet Squats 8 Horizontal Rows Rest 1 Minute between Rounds Performance 5 Rounds for Time...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 6 Rounds for Time 15 Cal Bike 21 Russian Swings 12 Horizontal Rows 6 Alt DB Snatches Performance 8 Rounds for Time 20 Cal Bike 21 American Swings (53/35) 12 Pull Ups 6 Alt DB Snatches (50/35) Compete 8 Rounds for Time 25 Cal Bike...Read More

CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat 5x(1+3), building just above workout weight. Power Snatch + Overhead Squat (5x(1+3), building just above workout weight.) WOD Scaled Nancy (Time) 5 Rounds for Time 250m Run or 250m Ski 15 Goblet Squats Front Squat Nancy (Time) 5 Rounds for Time 400m Run 15...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Max Reps at 95%) Shoulder Press (7×3, Last Set Max Reps at 95%) DB Single Arm Row (Weight) 7×5/5 WOD Metcon (AMRAP – Reps) Fitness AMRAP 2×4 10 Hanging Knees to Chest 10 Box Step Ups With time remaining max up downs -Rest 1...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 25-20-15-10 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Performance 40-30-20-10 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Compete 45-35-25-15 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Goal Time: 20-25 Minutes Cap: 30 Minutes Quality over Quantity. Intentionally...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3) Build up just beyond working weight for workout. Power Clean (Build up just beyond working weight for workout.) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike or 100m Ski 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike or...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (7×3, Last Set Max Reps at 95%) Back Squat (7×3, Last Set Max Reps at 95%) Dips 7×3-5. Push Ups, Dips, Ring Dips as deep as possible. WOD Metcon (AMRAP – Rounds and Reps) Fitness 20 Wallballs 20 Step Ups 60 Single Unders Performance AMRAP 10 25...Read More