CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3. Build to heavy triples) Ring Holds (Time) 6x:15 seconds. After 15 seconds control an eccentric rep down and hold deepest position. WOD Metcon (Time) Fitness 800m Row 800m Ski 800m Run 150’ of Burpee Broad Jumps 200 Single Unders Performance 1000m Row 1000m Ski 1000m Run...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Open at 90%) Shoulder Press (7×3, Last Set Open at 90%) WOD Metcon (Time) Fitness For time 300m Run 20 Box Jump/Step Overs 300m Run 20 Knees to Chest 300m Run 20 DB Thrusters Performance For time 400m Run 20 Box Jump/Step Overs (24/20)...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 100m Run 10 Russian Swings 10/8 Calorie Row 10 Russian Swings Performance AMRAP 30 150m Run 10 Russian Swings (53/35) 12/10 Calorie Row 10 Russian Swings (53/35) Compete AMRAP 30 200m Run 10 Russian Swings (53/35) 15/12 Calorie Row 10...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1), build to a heavier complex) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Cleans 50 Single Unders Performance AMRAP 12 2, 4, 6, 8, 10… Power Cleans (155/105) 30 Double Unders Compete AMRAP 12 2, 4,...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (7 x3, Last Set Open at 90%) Front Squat (7 x3, Last Set Open at 90%) Ring Rows (7×5) WOD Metcon (Time) Fitness Every 3:00 for 5 Rounds 5 Deadlifts 10 Sit Ups 8/6 Calorie Bike or Ski Performance Every 3:00 for 5 Rounds 5 Deadlifts (225/155)...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 2, 300m Runs Together 200 Single Unders 100 Wallballs 100 Calorie Bike 50 Devils Press 50 Alternating Lunges Performance 2, 400m Runs Together 240 Double Unders 120 Wallballs (20/14) 120 Calorie Bike 60 Devils Press (35s/25s) 60 Alternating Lunges (35s/25s) Compete 2, 500m Runs Together...Read More

CrossFit Mile Zero – CrossFit Strength Split Squat (7×3/3 Build to a heavier weight.) Step back into spilt (Jerk side) and bring back knee to floor V Ups (Checkmark) 7×10 WOD Metcon (Time) Fitness Every 3 Minutes for 6 Rounds 10/8 Calorie Bike 10 Up/Down Box Step Ups (20) Performance Every 3 Minutes for 6...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 85% for max reps.) Shoulder Press (7×3, Last set at 85% for max reps.) DB RDL (Weight) One DB per hand, go heavier to finish. 7×8 WOD Metcon (Weight) Fitness 15 Minutes to Establish Heaviest Power Clean + Front Squat + Shoulder to...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Quality 500m Run or 625m Row 100m Sandbag Over Shoulder Carry 100m Farmers Carry Performance 4 Rounds for Quality 600m Run or 750m Row 100m Sandbag Over Shoulder Carry 100m Farmers Carry (35s/25s) Compete 4 Rounds for Quality 800m Run or 1000m Row...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (7×2 at moderate load. SPEED THROUGH THE MIDDLE.) Ring Plank (Time) 7x:20 WOD Metcon (AMRAP – Reps) Fitness EMOM 16 Alt DB Snatch Sit Ups Calorie Ski Erg Russian KB Swings Performance EMOM 16 Alt DB Snatch (50/35) Sit Ups Calorie Ski Erg Russian KB Swings...Read More