CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rds 150m Row 150m Ski 30 Single Unders 5 Deadlifts Performance 5 Rds 200m Row 200m Ski 20-30 Double Unders 5 Deadlifts (135/95) Competition 5 Rds 200m Row 200m Ski 30 Double Unders 5 Deadlifts (185/135) Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Tempo...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 300m Run 30 Burpees 500m Run 30 High Knees 300m Run 30 DB Thrusters Performance For Time 400m Run 30 Burpees 600m Run 30 Toes 2 Eye Level 400m Run 30 DB Thrusters 35s/25s Compete For Time 400m Run 30 Burpees 600m Run 30...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness E8MOM x 3 20 Russian Swings AHAP 18/15 Calorie Row 20 Box Step Overs Performance E8MOM x 3 30 Russian Swings AHAP 24/18 Calorie Row 30 Box Jump Overs 20/16 Competition E8MOM x 3 30 Russian Swings AHAP 30/24 Calorie Row 30 Box...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (10 Minutes to Build to a Moderate Power Snatch) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Snatch 10 DB Lunges Performance AMRAP 12 2, 4, 6, 8, 10… Power Snatch (95/65) 10 DB Lunges (35s/25s) Competition AMRAP 12 2, 4, 6,...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 5 Back Squats @ 75%) WOD Metcon (5 Rounds for time) Fitness Every 3 Minutes x 5 Rounds 5 Front Squats 10 Jumping Pull-Ups 12/10 Cal Bike Performance Every 3 Minutes x 5 Rounds 5 Front Squats (135/95) 10 Pull-Ups 15/12 Cal Bike Competition...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Time (Partners) 30 Squat Cleans 30 Jumping Pull-Ups 600m Run Performance 4 Rounds for Time (Partners) 30 Squat Cleans (65/45) 30 Pull-Ups 800m Run Competition 4 Rounds for Time (Partners) 30 Squat Cleans (95/65) 30 Pull-Ups 800m RunTime Cap 30 mins Extra Credit...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 72% Build to working weight in 2–3 sets. ) Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 30 Single Unders 10 HSPU Progression Performance AMRAP 9 20-30 Double Unders 10 HSPU Competion AMRAP 9 30 Double Unders 10 Strict HSPU...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (3 Rounds for reps) E3MOM x 3 Max Set Bar Muscle-Ups Fitness MAX Set BMU Progression Performance MAX Set BMU Progression WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 12/10 Cal Row 15 AbMat SitUps Sit-Ups 15 American Swings Performance AMRAP 12 15/12 Cal Row 10 GHD Sit-Ups...Read More

CrossFit Mile Zero – CrossFit WOD CFMZ Open Test (Time) 3 Rounds for Time 25/20 Cal Bike 20 Box Jump Overs 24/20 15 Burpees 10 Power Cleans 155/105 Extra Credit Metcon (Checkmark) After Class Accessory (Optional) If running as an Open prep session: Clean Pulls – 3 x 5 @ 90% of clean Strict Pull-Ups...Read More

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 6 50’ OH Plate Carry 25’ Handstand Walk WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk Progression Max Reps DB Snatch Rest 1 Minute Between Rounds Performance AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk...Read More