CrossFit Mile Zero – CrossFit Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 600m Run (Alt 150m) 20 Burpee Box Step Overs (20/16) 10 Power Cleans Performance 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (20/16) 10 Power Cleans (155/105) Competition 4 Rounds for Time 800m Run (Alt 200m)...Read More

CrossFit Mile Zero – CrossFit Strength Muscle-ups 3 Minutes to Establish Max Bar Muscle Ups or Jumping Bar Muscle Ups WOD Half Nate (AMRAP – Rounds & Reps) Fitness AMRAP 10 2 Jumping Pull Ups + 2 Push Ups 4 Pike Push Ups 8 Russian Swings Performance AMRAP 10 2 Jumping Muscle Ups 4 Handstand...Read More

CrossFit Mile Zero – CrossFit Strength Bear Crawl (Distance) Warm Up, then 3 Minutes to accumulate distance. Wall Walks (AMRAP – Reps) Warm Up, then 3 Minutes to accumulate max reps. Handstand Walk Warm Up, then 3 Minutes to accumulate distance. Use mats as starting points. If you fall in the middle, go to the...Read More

CrossFit Mile Zero – CrossFit CONDITIONING Calorie Ski Erg (Calories) Part A: 3 Minutes Max Cal Ski Rest 3 Minutes Bike Cals (Time) Part B: 3 Rounds Hard Bike 15 Seconds, Moderate Bike 15 Seconds, Easy Bike 90 Seconds WOD Metcon (Checkmark) Fitness EMOM 20 1- 12 Knee/Straight Leg Raises 2- 50 Single Unders 3-...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2 Build to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness E3MOM x5 150m Row 10 Wallballs 10 Jumping Pull Ups Performance E3MOM x5 200m Row 12 Wallballs (20/14) 10 Pull Ups Competition E3MOM x5 250m Row 15 Wallballs (20/14) 10 Chest to Bar...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E2MOM x8 2x (Hang Power Snatch + Power Snatch) *Build to moderate weight) E2MOM x8 2x (Hang Power Snatch + Power Snatch) *Build to moderate weight Snatch (E2MOM x8 Hang Power Snatch + Power Snatch + 2 Overhead Squat *Build to 70% of Snatch Max) WOD Metcon (AMRAP...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 25 10 Inch Worms to Push Ups 20 Alternating Partner Wallballs 30 Cal Row 2 Sled Pushes Performance AMRAP 25 15 Wallwalks 30 Alternating Partner Wallballs (20/14) 45 Cal Row 2 Sled Pushes Competition AMRAP 25 20 Wallwalks 40 Alternating...Read More

CrossFit Mile Zero – CrossFit Strength Toes-To-Bar (Warm Up to Max Set) Kipping Pull Ups (Warm Up to Max Set) Chest-To-Bar Pull-ups (Warm Up to Max Set) WOD Metcon (Time) Fitness E2MOM x5 5 Deadlifts 10 Knee/Horizontal Push Ups 30 Single Unders Performance E2MOM x5 5 Deadlifts (185/125) 10 Push Ups 20 Double Unders Competition...Read More

CrossFit Mile Zero – CrossFit Strength Clean (E2MOM x8 2x (Hang Clean + Power Clean + Front Squat) *Build to a Heavy Complex. Cycling around 70% of Clean last 2 rounds. Don’t let go of the barbell.) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Power Cleans 6 Burpees Performance 5 Rounds...Read More