CrossFit Mile Zero – CrossFit Strength Back Squat (7×5 Tempo Back Squats (31X1) Last set max reps, no tempo at 75%) WOD Metcon (Time) Fitness 2 Rounds for Time 400m Run 50 Single Unders 12 Toes to Eye Level/Knees to Chest Performance 2 Rounds for Time 600m Run 40-50 Double Unders 12 Toes to Bar...Read More

CrossFit Mile Zero – CrossFit Strength Pull-ups Odd Rounds – Pull Up Negatives 6×5. Add Weight if able. Push-ups Even Rounds – Push Ups 6×6 with 10 second bottom hold after last rep. WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 2 Alt DB Snatch 2 Burpee Box Step Overs 4 Alt DB Snatch 4...Read More

CrossFit Mile Zero – CrossFit Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner A: 15 Russian Swings 2 Zombie Rope Climbs Partner B: 15/18 Bike Cals Performance Partner A: 15 Russian Swings (53/35) 2 Rope Climbs Partner B: 16/20 Bike Cals Competition Partner A: 15 Russian Swings (70/53) 3 Rope Climbs Partner B:...Read More

CrossFit Mile Zero – CrossFit Strength Thruster (10×1. Build to a Heavy Single.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Burpees 10 Wallballs 10/8 Cal Row Performance AMRAP 12 5 Burpees to Target 10 Wallballs (14/10) 12/10 Cal Row Competition AMRAP 12 5 Burpees Pull Ups 10 Wallballs (20/14) 15/12 Cal...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, Last 4 Sets above 80%) WOD Metcon (2 Rounds for time) Fitness 15-12-9 Abmat Sit Ups Box Step Overs Horizontal Bar Push Ups Rest 2 Minutes 9-12-15 Knee Raises Box Step Overs Horizontal Bar Push Ups Performance 15-12-9 GHD Sit Ups Box Jump Over (24/20) Push...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Row 100m Suitcase Carry 50′ Walking Lunges 600m Bike Performance AMRAP 30 400m Row 100m Suitcase Carry (40/25) 50′ Sandbag Lunges 800m Bike Competition AMRAP 30 500m Row 100m Suitcase Carry (53/35) 100′ Sandbag Lunges 1000m BikeRead More

CrossFit Mile Zero – CrossFit Strength Pull-ups 6 Rounds. Fitness 3 Pull Up Negatives Performance 2 Pull Ups into 1 Chest to Bar Competition 1 Pull Up into 1 Chest to Bar into 1 Muscle Up WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 21 Russian Swings 30-50 Single Unders 6 Jumping Chest...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(1+1). Get Heavy) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 secondsRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m Row (alt 300m) 40-25-10 DB Bench Knee Raises Alt Hang DB Snatch 1200m Row (alt 300m) Performance 1600m Row (alt 400m) 40-25-10 DB Bench (35s/25s) Toes to Eye Level Alt DB Snatch (35/25) 1600m Row (alt 400m) Competition 2000m Row (alt 500m) 40-25-10 DB...Read More