CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (31X1) Last set max reps, no tempo at 75%) WOD Metcon (5 Rounds for time) Fitness Every 3:00 x 5 Rounds 5 Deadlifts 10 Abmat Sit Ups 10/8 Cal Bike Performance Every 3:00 x 5 Rounds 5 Deadlifts (225/155) 10 GHD Sit Ups 12/10 Cal...Read More

CrossFit Mile Zero – CrossFit Skill Wall Walk Progression (Checkmark) Every 1:30 x 6 Rounds Pike Hold, Pike Taps, Inch Worm to Push Up, Wall Walk Hold, Half Wallwalks, Wall Facing Shoulder Taps Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Reps) Fitness EMOM 25 -100m Row -20 Second Pike...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5 Tempo Back Squats (31X1) Last set max reps, no tempo at 75%) WOD Metcon (Time) Fitness 2 Rounds for Time 400m Run 50 Single Unders 12 Toes to Eye Level/Knees to Chest Performance 2 Rounds for Time 600m Run 40-50 Double Unders 12 Toes to Bar...Read More

CrossFit Mile Zero – CrossFit Strength Pull-ups Odd Rounds – Pull Up Negatives 6×5. Add Weight if able. Push-ups Even Rounds – Push Ups 6×6 with 10 second bottom hold after last rep. WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 2 Alt DB Snatch 2 Burpee Box Step Overs 4 Alt DB Snatch 4...Read More

CrossFit Mile Zero – CrossFit Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner A: 15 Russian Swings 2 Zombie Rope Climbs Partner B: 15/18 Bike Cals Performance Partner A: 15 Russian Swings (53/35) 2 Rope Climbs Partner B: 16/20 Bike Cals Competition Partner A: 15 Russian Swings (70/53) 3 Rope Climbs Partner B:...Read More

CrossFit Mile Zero – CrossFit Strength Thruster (10×1. Build to a Heavy Single.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Burpees 10 Wallballs 10/8 Cal Row Performance AMRAP 12 5 Burpees to Target 10 Wallballs (14/10) 12/10 Cal Row Competition AMRAP 12 5 Burpees Pull Ups 10 Wallballs (20/14) 15/12 Cal...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, Last 4 Sets above 80%) WOD Metcon (2 Rounds for time) Fitness 15-12-9 Abmat Sit Ups Box Step Overs Horizontal Bar Push Ups Rest 2 Minutes 9-12-15 Knee Raises Box Step Overs Horizontal Bar Push Ups Performance 15-12-9 GHD Sit Ups Box Jump Over (24/20) Push...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Row 100m Suitcase Carry 50′ Walking Lunges 600m Bike Performance AMRAP 30 400m Row 100m Suitcase Carry (40/25) 50′ Sandbag Lunges 800m Bike Competition AMRAP 30 500m Row 100m Suitcase Carry (53/35) 100′ Sandbag Lunges 1000m BikeRead More

CrossFit Mile Zero – CrossFit Strength Pull-ups 6 Rounds. Fitness 3 Pull Up Negatives Performance 2 Pull Ups into 1 Chest to Bar Competition 1 Pull Up into 1 Chest to Bar into 1 Muscle Up WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 21 Russian Swings 30-50 Single Unders 6 Jumping Chest...Read More