CrossFit Mile Zero – CrossFit Strength Clean (E2MOM x 4: •2 Clean Singles (moderate load) ) WOD Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Complete on athlete’s own time: Single-Leg DB RDL – 3 x 8/side Banded Triceps Extensions – 3 x...Read More

CrossFit Mile Zero – CrossFit WOD 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10...Read More

CrossFit Mile Zero – CrossFit Gymnastics Pull-ups (E130MOM x 5 Strict Pull-Ups ) 5 × 5 (add load if able) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 8 Jumping Pull-Ups 12 Alternating DB Snatch 12/10 Cal Bike Performance AMRAP 14 8 Pull-Ups 12 Alternating DB Snatch (35/25) 16/12 Cal Bike Competition AMRAP...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 5 Back Squat) 5 × 5 @ 75-78% Tempo: 3131 WOD Metcon (Time) Fitness 12 Wall Balls 10 High Knees 8 DB Box Step Overs Performance 12 Wall Balls (14/10) 10 Toes-to-Eye Level 8 DB Box Step Overs (35/25) Compete 12 Wall Balls (20/14) 10...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (8 Rounds for time) Fitness E4MOM × 8 (32 minutes total) 1 partner works at a time: 250 m Row 12 Alt DB Snatches (35/25) 10 High Knees Performance E4MOM × 8 (32 minutes total) 1 partner works at a time: 250 m Row 12 Alt DB...Read More

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