CrossFit Mile Zero – CrossFit Strength Segmented Power Clean (8x(1+1), build to a light to moderate weight. Work on receiving the barbell and creating a shelf.) Pause at knee on pull, from the receiving position (pause), then continue down in to a front squat. =1 WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 200m...Read More

CrossFit Mile Zero – CrossFit Strength DB Bench (7×8, build to your heaviest set.) Russian KB Swings (7×10, moderate weight. Heels down, powerful hips.) Metcon (Time) WOD Fitness 15-12-9-6-3 Cal Row/Ski 15-12-9-6-3 Abmat Sit Ups Performance 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 Stick Sit Ups Compete 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 GHD Sit Ups Goal: 8-10 Minutes Cap:...Read More

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CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 500m Run/750m Row/1500m Bike 30 Russian Swings 30 Knees to Chest Performance 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 Russian Swings (53/35) 30 Toes to Bar Compete 5 Rounds for Time 800m Run/1000m Row/2000m Bike 30 American Swings (53/35) 30...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Slant Board Toe Touches (Checkmark) 8×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 7 Horizontal Bar Push Ups 5 Burpee Box Step Ups 3 Squat Cleans (135/95) Performance AMRAP 12 7 Push Ups 5 Burpee Box Jumps/Step Ups (24/20)...Read More

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, build to a heavy triple) Bench Press (8×3, build to a heavy triple) WOD Metcon (Time) Fitness Every 5:00 x3 200’ Farmers Carry 10 Horizontal Rows 3 Inchworms to Push Ups Performance Every 5:00 x3 200’ Farmers Carry (35s/25s) 10 Pull Ups 4 Wall Walks Compete...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run/500m Row 20 Lunges 10 Cal Bike 20 Lunges 10 Cal Bike 200m Run/250m Row 20 Lunges 10 Cal Bike 20 Lunges 10 Cal Bike 400m Run/500m Row Performance 600m Run/750m Row 200’ Walking Lunges 5 Cal Bike 150’ Walking Lunges 10 Cal Bike 300m...Read More

CrossFit Mile Zero – CrossFit Strength Muscle Snatch + Snatch Balance + Snatch (8x(1+1+1). Build to a light to moderate weight.) WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 5-4-3-2-1 Hang Power Snatches Performance 5 Rounds for Time 30 Double Unders 5-4-3-2-1 Power Snatches (115/75) Compete 5 Rounds for Time 50 Double...Read More

CrossFit Mile Zero – CrossFit Strength Power Clean (8×2, build up just beyond the weight you plan to use for the workout. Share a bar with your partner.) WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power...Read More

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