CrossFit Mile Zero – CrossFit CONDITIONING Calorie Ski Erg (Checkmark) Part A: 3 Minutes Max Cal Ski Rest 3 Minutes Bike Cals (Time) Part B: 3 Rounds Hard Bike 15 Seconds, Moderate Bike 15 Seconds, Easy Bike 90 Seconds WOD Metcon (Checkmark) Fitness EMOM 20 1- 12 Knee/Straight Leg Raises 2- 50 Single Unders 3-...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2 Build to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness E3MOM x5 150m Row 10 Wallballs 10 Jumping Pull Ups Performance E3MOM x5 200m Row 12 Wallballs (20/14) 10 Pull Ups Competition E3MOM x5 250m Row 15 Wallballs (20/14) 10 Chest to Bar...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E2MOM x8 2x (Hang Power Snatch + Power Snatch) *Build to moderate weight) E2MOM x8 2x (Hang Power Snatch + Power Snatch) *Build to moderate weight Snatch (E2MOM x8 Hang Power Snatch + Power Snatch + 2 Overhead Squat *Build to 70% of Snatch Max) WOD Metcon (AMRAP...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 25 10 Inch Worms to Push Ups 20 Alternating Partner Wallballs 30 Cal Row 2 Sled Pushes Performance AMRAP 25 15 Wallwalks 30 Alternating Partner Wallballs (20/14) 45 Cal Row 2 Sled Pushes Competition AMRAP 25 20 Wallwalks 40 Alternating...Read More

CrossFit Mile Zero – CrossFit Strength Toes-To-Bar (Warm Up to Max Set) Kipping Pull Ups (Warm Up to Max Set) Chest-To-Bar Pull-ups (Warm Up to Max Set) WOD Metcon (Time) Fitness E2MOM x5 5 Deadlifts 10 Knee/Horizontal Push Ups 30 Single Unders Performance E2MOM x5 5 Deadlifts (185/125) 10 Push Ups 20 Double Unders Competition...Read More

CrossFit Mile Zero – CrossFit Strength Clean (E2MOM x8 2x (Hang Clean + Power Clean + Front Squat) *Build to a Heavy Complex. Cycling around 70% of Clean last 2 rounds. Don’t let go of the barbell.) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Power Cleans 6 Burpees Performance 5 Rounds...Read More

CrossFit Mile Zero – CrossFit CONDITIONING 30 Bike Cals (Time) 40 Bike Cals (Time) 50 Bike Cals (Time) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 20 15/12 Cal Bike 100m Farmers Carry 15 Russian Swings 12 Step Ups (20/16) Performance AMRAP 20 20/16 Cal Bike 100m Farmers Carry (53s/35s) 15 Russian Swings (53/35)...Read More

CrossFit Mile Zero – CrossFit Strength Push Press (E2MOM x8 Build to a heavy triple) WOD Metcon (AMRAP – Rounds) Fitness EMOM 16 1- 12 Alt DB Snatch 2- 8 Slamballs 3- 100m Ski 4- Rest Performance EMOM 16 1- 12 Alt DB Snatch (35/25) 2- 10 Slamballs (30/20) 3- 150m Ski 4- Rest Competition...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E1:45MOM x10 Build up to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 5 DB Squat Cleans 10 Abmat Sit Ups 12/10 Cal Row Performance AMRAP 10 5 DB Squat Cleans (35s/25s) 10 Stick Sit Ups 15/12 Cal Row Competition AMRAP 10...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness AMRAP 25 300m Run Together 30 Russian Swings 30 Hanging Knee Raises 30 DB Snatches 25/20 Cal Ski Performance AMRAP 25 400m Run Together 30 American Swings (53/35) 30 Knees to Arm Pit 30 DB Snatches (35/25) 30/24 Cal Ski Competition AMRAP 25 400m Run...Read More