CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 5 ) Back Squat 5 × 2 @ 85–90% WOD Metcon (Time) Fitness 4 Rounds: 8 Thrusters 8 Bar-Facing Burpees Performance 4 Rounds: 8 Thrusters (95/65) 8 Bar-Facing Burpees Compete 4 Rounds: 8 Thrusters (115/75) 8 Bar-Facing BurpeesTime Cap is 8 Minutes Extra Credit Metcon...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E2MOM x 6 ) 2 Squat Snatches @ 75–80% WOD Metcon (Checkmark) Fitness EMOM X 10 Min 1: 1 Zombie Rope Climb + Max Handstand Push-Ups Progressions in remaining time Min 2: 5 Power Snatches Performance EMOM X 10 Min 1: 1 Rope Climb + Max Handstand Push-Ups...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time: 600m Run 20 Wall Balls 10 Sandbag Cleans 200m Sandbag Run 10 Box Step Overs Performance 3 Rounds for Time: 800m Run 30 Wall Balls (14/10) 10 Sandbag Cleans 200m Sandbag Run 10 Box Jump Overs (24/20) Compete 3 Rounds for Time:...Read More

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM × 5: 5 Deadlifts @ 80–85% 3–5 Strict Pull Ups (Weighted if possible) WOD Metcon (Time) Fitness For Time: 21-15-9 Jumping Pull Ups Deadlifts Echo Bike Calories Performance For Time: 21-15-9 Pull Ups Deadlifts (185/135) Echo Bike Calories Competition For Time: 21-15-9 Chest-to-Bar Pull Ups Deadlifts...Read More

CrossFit Mile Zero – CrossFit Strength Clean (E2MOM × 7 1 Power Clean + 1 Hang Clean @ 78–85%) WOD Metcon (Time) Fitness 5 Rounds For Time 10 DB Push Jerks 200m Row 5 Burpees Over DB Performance 5 Rounds For Time 10 DB Push Jerks (35s/25s) 250m Row 10 Burpees Over DB Compete 5...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness Buy In: 600m Run (together) Then: 50 High Knees 50 Deadlifts 100 Wall Balls 50 Box Step Overs 50 DB Snatches Cash Out: 600m Run (together) Performance Buy In: 800m Run (together) Then: 60 Toes-to-Eye Level 60 Deadlifts (135/95) 120 Wall Balls (14/10) 60 Box...Read More

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5: 2 Push Jerks + 1 Split Jerk → Moderate load (~70–80% of jerk max) ) WOD Metcon (Time) Fitness For Time 4 Rounds 200m Row 10 DB Front Squats 8 Cal Bike 8 DB Thrusters Performance For Time 4 Rounds 250m Row 12 DB...Read More

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM x 5 Rounds: 2 Front Squats @ 80% 3 Weighted Strict Pull-Ups (or 6 strict bodyweight) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 8 DB Box Step Overs 6 HSPU Progressions 4 Cleans Performance AMRAP 10: 8 DB Box Step Overs (35s/25s) 6...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35: 400m Run 20 Wall Balls 15/12 Cal Ski 15 Sandbag Cleans 15 KB Swings Performance AMRAP 35: 600m Run 20 Wall Balls (14/10) 15/12 Cal Ski 15 Sandbag Cleans AHAP 15 KB Swings (53/35) Compete AMRAP 35: 600m Run 20...Read More

CrossFit Mile Zero – CrossFit Strength WOD Metcon (Time) Fitness For Time: 3 Rounds 400m Row 15 Jumping Pull-Ups 12 Hang Power Cleans 9 Shoulder-to-Overhead Rest 2:00 after each round. Score = total time including rest. Performance For Time: 3 Rounds 500m Row 15 Pull-Ups 12 Hang Power Cleans (115/75) 9 Shoulder-to-Overhead (115/75) Rest 2:00...Read More