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

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m...Read More

CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest...Read More

CrossFit Mile Zero – CrossFit Strength Heels Elevated Squat (6×5, Build to a heavy set of 5) DB High Row (6×8, moderate) Hip 90/90 (Checkmark) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal...Read More

CrossFit Mile Zero – CrossFit StrengthRead More

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×1, stay light to moderate!) 3 Position Clean -Floor -Knee -High Hang WODRead More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB...Read More