CrossFit Mile Zero – CrossFit Strength Deadlift (5-4-3-3-2-2-1-1) Build to a moderate to heavy single. WOD Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull Ups Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead More

CrossFit Mile Zero – CrossFit Strength Hip Hang Clean + Front Squat 8x(1+1), build to a light to moderate weight. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 DB or Sandbag Cleans 5 Burpees to 6” Target 5 Knees to Chest Performance AMRAP 8 5 Sandbag Cleans (55/45) 5 Burpees to 6”...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 800m Run 50m Sled Push x2 800m/700m Row 100’ Walking Lunges 800m/700m Ski 150m Farmers Walk 6000m/1400m Bike 200’ Bear Crawls Performance For Time 1000m Run 50m Sled Push x3 1000m/900m Row 100’ Walking Lunges (55/45) 1000m/900 Ski 150m Farmers Walk (53s/35s) 2000m/1800m Bike...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy weight.) Shoulder Press (8×2, build to a moderate to heavy weight.) WOD Metcon (Time) Fitness For Time 50-40-30-20-10 Single Unders 20-16-12-8-4 Sit Ups 5-4-3-2-1 Inch Worms to Pike Push Ups Performance For Time 50-40-30-20-10 Double Unders 25-20-15-10-5 Sit Ups 5-4-3-2-1...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) Front Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Row/Ski 5 Goblet Squats 5 Ring Rows/Horizontal Rows Performance AMRAP 12 15/12 Cal Row/Ski 5 Goblet Squats...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness With a Partner 1000m Run (Alt 100m) 20 Sit Ups 20 Wallballs 20 Lunges 800m Row (Alt 200m) 20 Sit Ups 20 Wallballs 20 Lunges 1600m Bike (Alt 400m) 20 Sit Ups 20 Wallballs 20 Lunges Performance With a Partner 1200m Run (Alt 200m) 40...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a moderate to heavy weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up/Down Deadlifts 10 DB Hang Clean 150m Run Performance AMRAP 12 5 Burpee Deadlifts (35s/25s) 10 DB Hang Clean (35s/25s) 200m Run Compete AMRAP 12 5 Sandbag Burpee Deadlifts...Read More

CrossFit Mile Zero – CrossFit Strength Thruster (5-4-3-3-2-2, build to a moderate weight.) WOD Metcon (Weight) Fitness Every 3 Minutes for 8 Rounds 10 Russian KB Swings 5/4 Cal Bike 1 Cluster Performance Every 3 Minutes for 8 Rounds 10 Russian KB Swings (53/35) 6/5 Cal Bike 1 Cluster Compete Every 3 Minutes for 8...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 600m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 400m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 200m Run/Ski Performance 1000m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 800m...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Clean (8x(1+1), build to a moderate to heavy weight.) WOD Metcon (Calories) Fitness EMOM 20 1: Max Cal Row 2: 8 Jumping Pull Ups 3: 3 Squat Cleans 4: Rest Performance EMOM 20 1: Max Cal Row 2: 8 Pull Ups 3: 3 Squat Cleans...Read More