CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 5 5-8 Ring Rows 4-6 BMU WOD Metcon (Time) Fitness 21–15–9 DB Box Step Overs Jumping Pull-Ups Performance 21–15–9 DB Box Step Overs (35/25, 20/16”) Pull-Ups Competition 21–15–9 DB Box Step Overs (50/35, 24/20”) Chest-to-Bar Pull-UpsTime Cap is 10 minutes Extra Credit Metcon (Checkmark) After Class Accessory...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 2 Squats @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 300m Run Max Wall Balls Rest 3 minutes Repeat x 3 rounds Performance AMRAP 3 400m Run Max Wall Balls (14/10) Rest 3 minutes Repeat x 3 rounds Competition AMRAP...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Teams of 3 – For Time 60 Cal Bike 9 Rounds: 5 Deadlifts (same weight through wod) 5 Hang Power Cleans 5 Shoulder-to-Overhead 45 Cal Row 6 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead 30 Cal Ski 3 Rounds: 5 Deadlifts 5 Hang Power...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness EMOM x 8 Minute 1: 2 Lat Pull Downs (controlled kip + pop) Minute 2: 3–5 Jumping Pull Ups + Box Dips Performance EMOM x 8 Minute 1: 2 Lat Pull Down (controlled kip + pop) Minute 2: 3–5 Jumping Bar Muscle-Ups Competion EMOM x 8...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 84%) WOD Metcon (AMRAP – Rounds and Reps) Fitness 10/8 Cal Bike 10 Toes-to-Eye Level 10 Lunges Performance AMRAP 12 12/10 Cal Bike 12 Toes-to-Eye Level 12 Weighted Lunges (35s/25s) Compete AMRAP 12 15/12 Cal Bike 12 Toes-to-Bar 12...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 400m Run 20 AbMat Sit-Ups 5 Power Snatch Performance 5 Rounds 600m Run 10 GHD Sit-Ups 5 Power Snatch (95/65) Competition 5 Rounds 600m Run 20 GHD Sit-Ups 5 Power Snatch (155/105)Time Cap is 30 mins Extra Credit Metcon (Checkmark) After Class Accessory Work...Read More

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 5 :60 Max Handstand Walk, :60 rest WOD Metcon (Time) Fitness For Time 800m Row 25 American Swings 25 Deadlifts Performance For Time 1000m Row 30 American Swings (35/25) 30 Deadlifts (155/105) Competition For Time 1000m Row 30 American Swings (53/35) 30 Deadlifts (225/155)Time Cap is 14...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 3 Squats @ 75% — 5111 Tempo) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 30 Single-Unders 1 Power Clean (increase by 1 rep each round) Performance AMRAP 10 20-30 Double-Unders 1 Squat Clean AHAP (increase by 1 rep each...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time Teams of 2 3 Rounds 300m Run 20 RKB 20 Ring Rows 2 Rounds 20 Cal Bike 20 RKB 20 Jumping Pull Ups 1 Round 30 Cal Row 20 RKB 20 Jumping PU + Box Dips Performance For Time Teams of 2 3 Rounds...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness E2MOM x 5 HS Walk Progression Performance E2MOM x 5 HS Walk Progression Competion E2MOM x 5 50ft HS Walk WOD CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell...Read More