CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m...Read More

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front...Read More

CrossFit Mile Zero – CrossFit Strength Push Press 8×2, Build to a Heavy Double Push Jerk (8×2, Build to a Heavy Double) Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness 4 Rounds for Time 200m Run 10 Alt Hang DB Snatches Rest 1 Minute Between Rounds Performance 4 Rounds for Time 300m Run...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 5 Front Squats 4 Zombie Climbs 300m Wallball Burden Run Performance 5 Rounds for Time 5 Front Squats (135/95) 4 Rope Climbs 400m Sandbag Burden Run Compete 5 Rounds for Time 5 Front Squats (185/135) 5 Rope Climbs 400m Sandbag Burden...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (8x(1+1). Use the complex as a primer for today’s workout.) Squat Rocks (No Measure) WOD Fitness 300m Run 15 Hang Power Snatches 300m Run 10 Hang Power Snatches 300m Run 5 Power Snatches Performance 400m Run 15 Power Snatches (75/55) 400m Run 10...Read More

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1). Use it as a primer for today’s WOD.) Toes to Bar Progression (No Measure) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 3-6-9-12-15… Knee Raises or Alternating V-Ups Hang Power Cleans Performance AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (135/95) Compete...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m/1500m Row (alt every 200/250m) 20-15-10 Wallballs over Rig Horizontal Bar Push Ups Synchro Air Squats 1200m/1500m Row (alt every 200/250m) Performance 1600m/2000m Row (alt every 200/250m) 30-20-10 Wallballs over Rig (20/14) Hand Release Push Ups Synchro Air Squats 1600m/2000m Row (alt every 200/250m) Goal:...Read More