CrossFit Mile Zero – CrossFit Strength Muscle-ups (E2MOM x 5 Rounds 2-5 Ring Muscle Ups) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 10 Russian Swings (AHAP) 10 Burpees Performance AMRAP 12 12/10 Cal Bike 12 Russian Swings (AHAP) 12 Burpees to Target Competition AMRAP 12 15/12 Cal Bike 15...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 250m Run 15 Toes to Hip Level or Knee Raises 5 DB Thrusters Performance 3 Rounds for Time 300m Run 15 Toes to Eye Level 5 Thrusters...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds 800m Bike 10 Pull Ups or Jumping Pull Ups 10 Power Snatches Performance 4 Rounds 1000m Bike 10 Chest to Bar Pull Ups 10 Power Snatches (135/95) Competition 4 Rounds 1200m Bike 10 Bar Muscle Ups 10 Power Snatches (155/105)Read More
CrossFit Mile Zero – CrossFit Partner WOD Partner Glen (Time) Rx For Time 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees *partners split work evenly* Glen (Time) For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet Run 1 mile 100 burpees...Read More
CrossFit Mile Zero – CrossFit WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy,...Read More
CrossFit Mile Zero – CrossFit Strength 3 Position Clean (10x(1+1+1), build to a heavy set) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) Fitness 15-12-9-6-3 Hang Power Cleans Wallballs Performance 15-12-9-6-3 Hang Power Cleans (115/75) Wallballs (20/14) Competition 15-12-9-6-3 Hang Power Cleans (155/105) Wallballs (20/14)Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (1121) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 3 Rounds for Time 20/16 Cal Row 15 Abmat Sit Ups 10 Deadlifts Performance 3 Rounds for Time 25/20 Cal Row 15 GHD Sit Ups 10 Deadlifts (225/155) Competition 3 Rounds for...Read More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts, HS Hold Plate Mover x5/5, HS Hold Inside Out Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (3 Rounds for...Read More
