CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 25/20 Cal Row 50’ Up/Down Broad Jumps 25/20 Cal Ski 2 Sled Pushes 25/20 Cal Bike 200m Run Performance 3 Rounds for Time 30/24 Cal Bike 50’ Burpee Broad Jumps 30/24 Cal Row 4 Sled Pushes 30/24 Cal Ski 200m Sandbag Run...Read More

CrossFit Mile Zero – CrossFit Strength Hang Muscle Snatch + Muscle Snatch (10x(2+2). Weight is light. Work on full hip extension and punching through the transition.) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches or...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (7×5+, Last Set at 70%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (AMRAP – Rounds) Fitness EMOM 15 1: 1 Zombie Climb 2: 3 Hang Power Cleans 3: 30...Read More

CrossFit Mile Zero – CrossFit Gym ClosedRead More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 20 Cal Row 20 Burpees over Rower 20 Wallballs Performance AMRAP 25 25 Cal Row 25 Burpees over Rower 25 Wallballs (20/14) Compete AMRAP 25 30 Cal Row 30 Burpees over Rower 30 Wallballs (20/14) Goal: 5+ Rounds You go,...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (5-4-3-3-2-2-1-1) Build to a moderate to heavy single. WOD Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull Ups Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead More

CrossFit Mile Zero – CrossFit Strength Hip Hang Clean + Front Squat 8x(1+1), build to a light to moderate weight. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 DB or Sandbag Cleans 5 Burpees to 6” Target 5 Knees to Chest Performance AMRAP 8 5 Sandbag Cleans (55/45) 5 Burpees to 6”...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 800m Run 50m Sled Push x2 800m/700m Row 100’ Walking Lunges 800m/700m Ski 150m Farmers Walk 6000m/1400m Bike 200’ Bear Crawls Performance For Time 1000m Run 50m Sled Push x3 1000m/900m Row 100’ Walking Lunges (55/45) 1000m/900 Ski 150m Farmers Walk (53s/35s) 2000m/1800m Bike...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy weight.) Shoulder Press (8×2, build to a moderate to heavy weight.) WOD Metcon (Time) Fitness For Time 50-40-30-20-10 Single Unders 20-16-12-8-4 Sit Ups 5-4-3-2-1 Inch Worms to Pike Push Ups Performance For Time 50-40-30-20-10 Double Unders 25-20-15-10-5 Sit Ups 5-4-3-2-1...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) Front Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Row/Ski 5 Goblet Squats 5 Ring Rows/Horizontal Rows Performance AMRAP 12 15/12 Cal Row/Ski 5 Goblet Squats...Read More