CrossFit Mile Zero – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM x 10 (Alternating Minutes) 4–6 Bar Muscle-Ups 5–10 Ring Rows WOD Metcon (Time) Fitness For Time 5 Rounds for Time 9/6 Cal Bike 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike 9 Deadlifts (105/75) 6 Hang Power Cleans...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness For Time 600m Run 30 AbMat Sit-Ups 24/20 Cal Bike 800m Run 25 AbMat Sit-Ups 18/14 Cal Bike 1000m Run 20 AbMat Sit-Ups 14/10 Cal Bike Performance For Time 800m Run 25 GHD Sit-Ups 32/24 Cal Bike 1000m Run 20 GHD Sit-Ups 24/18...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 5 × 2 @ 85% ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 20 Wall Balls 20 Box Step Ups 60 Single Unders Performance AMRAP 10 30 Wall Balls (14/10) 30 Box Jumps (20/16) 40-60 Double Unders Competition AMRAP 10 30 Wall...Read More

CrossFit Mile Zero – CrossFit Metcon (Checkmark) CrossFit Open 26.2Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 40-30-20-10 Single Unders Sit Ups 15 Push Ups after each round Performance 50-40-30-20-10 Double Unders Sit Ups 20 Push Ups after each round Competition 50-40-30-20-10 Double Unders Sit Ups 20 Push Ups after each round Extra Credit Metcon (Checkmark) Optional After-Class Accessory Strict Pull-Ups – 3...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 8 Minute 1: 50 ft OH Plate Carry Minute 2: 50 ft HS Walk WOD Metcon (Time) Fitness 3 Rounds For Time 25 Wall Balls 15 Burpee Box Step Ups 100m Farmers Carry Performance 3 Rounds For Time 25 Wall Balls (14/10) 15 Burpee Box...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness For Time 600m Run 30 AbMat Sit-Ups 24/20 Cal Bike 800m Run 25 AbMat Sit-Ups 18/14 Cal Bike 1000m Run 20 AbMat Sit-Ups 14/10 Cal Bike Performance For Time 800m Run 25 GHD Sit-Ups 32/24 Cal Bike 1000m Run 20 GHD Sit-Ups 24/18...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 3 Back Squats @ 80%) WOD Metcon (Time) Fitness For Time 25 Russian Swings 25 Sandbag Deadlifts 800m Row Performance For Time 30 Russian Swings (AHAP) 30 Sandbag Deadlifts (AHAP) 1000m Row Competition For Time 30 Russian Swings (AHAP) 30 Sandbag Deadlifts (AHAP) 1000m...Read More

CrossFit Mile Zero – CrossFit Strength Clean (10 Minutes to Find Heavy Squat Clean ) Goal: Heavy for the day with excellent mechanics. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 30 Single Unders 15 High Knees 1 Power Clean Performance AMRAP 10 20-30 Double Unders 15 Toes-to-Eye Level 1 Power Clean (155/105)...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Checkmark) CF Open 26.1 Register for the CrossFit Open CrossFit Games Open 26.1 RX’d: (Ages 16-54) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box...Read More