CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness Buy In: 60 Calorie Bike 30 Hang Clean and Jerk 80 Knee Raises 30 Hang Clean and Jerk 80 Horizontal Bar Push Ups Cash Out: 60 Calorie Ski Performance Buy In: 80 Calorie Bike 30 Clean and Jerk (95/65) 100 Toes to Bar 30 Clean...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last set at 80%) Front Squat (7×5+, Last set at 80%) Ring Rows (7×5) WOD Metcon (Time) Fitness 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Jumping Pull Ups 5 Goblet Squats Performance 5 Rounds on a 2:30 Clock 2 Rounds per 2:30...Read More

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Power Cleans (135/95) Compete 5 Rounds for Quality 750m...Read More

CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3, Built to a heavy triple) Nordic Hamstring Curl (6×5, use an abmat for your knees and have a partner hold on to your achilles.) L-Sit (6×10-15 seconds. Use the rings if possible. Double knees, one leg straight, both legs straight. Hollow Hold if unable to use...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×5+, Last set at 80%) Shoulder Press 7×5+, Last set at 80% WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run or 750m Bike 5 Inch Worms to Pike Push Up Performance 4 Rounds for Time 400m Run 5 Wall Walks Compete 4 Rounds for Time...Read More

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CrossFit Mile Zero – CrossFit Strength Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up) Back Squat with full 3 second pause at the bottom. Paused Front Squat (8×3, stay lighter and move with intensity on the way up) Toes-To-Bar (Work on progression building to Toes to Bar)...Read More

CrossFit Mile Zero – CrossFit Strength Thruster (8×2, Build to a Heavy Double) Calorie Ski Erg (Checkmark) 2 Calories, HARD WOD Metcon (AMRAP – Reps) Fitness EMOM 16 1- Wallballs 2- 8 Horizontal Rows/Ring Rows 3- Calorie Ski 4 – Rest Performance EMOM 16 1- Wallballs (20/14) 2- 10 Horizontal Rows/Ring Rows 3- Calorie Ski...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 300m Row 15 Russian Swings Performance AMRAP 30 400m Run 15 Push Ups 400m Row 15 Russian Swings (53/35) Compete AMRAP 30 600m Run 20 Push Ups 600m Row 20 Russian Swings (53/35)...Read More

CrossFit Mile Zero – CrossFit Strength Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.) WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Sets AMRAP 3 7 Shoulder to Overhead with Barbell or DB 7 Up Downs 7 Hang Power Cleans with Barbell or DB Rest...Read More