CrossFit Mile Zero – CrossFit Strength Reverse Lunge 5×3/3, build to a moderate to heavy weight Pull-ups (5×3, challenge yourself to hardest strict variation. Banded-Strict-Chest to Bar-Weighted) WOD Metcon (Time) Fitness Every 3:00 for 6 Rounds 150m Run or 150m Ski 12 Box Step Overs Performance Every 3:00 for 6 Rounds 200m Run or 200m...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 90% for Max Reps) Shoulder Press (7×3, Last Set at 90% for Max Reps) Toes to Ring (Checkmark) 7×3-5 WOD Metcon (Time) Fitness 3 Rounds for Time 30 Russian KB Swings 10 Z-Press Performance 3 Rounds for Time 30 Russian KB Swings 10...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 15 Knees to Chest or Alt V-Ups 250m Run 2 Zombie Rope Climbs 250m Row Performance 5 Rounds for Time 15 Toes to Bar 300m Run 2 Rope Climbs 300m Row Compete 5 Rounds for Time 15 Toes to Bar 400m Run...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 7×3, Last Set for max reps at 90%) Front Squat (7×3, Last Set at 90% for max reps) Ring Rows (7×3) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Jumping Pull Ups 25 Single Unders 5 Front Squats 25 Single Unders Performance...Read More

CrossFit Mile Zero – CrossFit Strength Metcon (Checkmark) 5/4 Bike Cals Power Clean + Overhead (7x(1+1), build to a moderate weight) WOD Metcon (Weight) Fitness AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Performance AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Compete Same as Rx Goal: Build to...Read More

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness 0-8: 800m Row 8-16: AMRAP 5 5 Jumping Pull Ups 100m Run 16-24: 800m Ski 24-32: AMRAP 5 5 Jumping Pull Ups 100m Run Performance 0-8: 1000m Row 8-16: AMRAP 5 5 Pull Ups 150m Run 16-24: 1000m Ski 24-32: AMRAP 5...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×5, last set open at 85%) Shoulder Press (7×5, last set open at 85%) Toes to Ring (Checkmark) 7×5 WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Burpee Box Jump/Step Ups 100m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10 Burpee...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run 30 Sit Ups 30/24 Cal Bike 600m Run 20 Sit Ups 20/16 Cal Bike 800m Run 10 Sit Ups 10/8 Cal Bike Performance 400m Run 40 Sit Ups 40/32 Cal Bike 800m Run 30 Sit Ups 30/24 Cal Bike 1200m Run 20 Sit Ups...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3, last 2 sets at 75%) Ring Push-ups (7×3-5) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the...Read More