CrossFit Mile Zero – CrossFit Strength Snatch + Overhead Squat (Every 1:30×8, (1+1)) WOD Metcon (Weight) Fitness 30 Single Unders 5-4-3-2-1 Hang Power Snatches Performance 20-30 Double Unders 5-4-3-2-1 Power Snatches Competition 50 Double Unders 5-4-3-2-1 Squat Snatches *Score is Final WeightRead More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 25 Cal Row 15 Burpees 10 Deadlifts Performance 5 Rounds for Time 30 Cal Row 20 Burpees over Rower/Barbell 10 Deadlifts (185/125) Competition 5 Rounds for Time 40 Cal Row 20 Burpees over Rower/Barbell 10 Deadlifts (225/155) Extra Credit Metcon (Checkmark) After...Read More

CrossFit Mile Zero – CrossFit Strength WOD Dumbbell Thruster (6×5, building up to workout weight or slightly beyond) CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges...Read More

CrossFit Mile Zero – CrossFit Strength Power Clean (Every 1:30 x8, 2 Power Cleans) WOD Metcon (Time) Fitness Every 3:00 x6 200m Run 5 Hang Power Cleans Performance Every 3:00 x6 250m Run 5 Hang Power Cleans (155/105) Competition Every 3:00 x6 300m Run 5 Hang Power Cleans (185/125) *Score the Slowest Round Extra Credit...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 2000m Bike or 1000m Ski 20 Jumping Pull Ups 50′ Bear Crawl 30 Cal Row 50′ Bear Crawl 20 Jumping Pull Ups 2000m Bike or 1000m Ski Performance 2500m Bike or 1250m Ski 20 Pull Ups 30′ Handstand Walk 40 Cal Row 30′ Handstand Walk Pull...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (6×5, Building to a moderate weight. Just above weight for workout.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate)...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×4, Build to heaviest set of 4) Split Squat (6×5/5, moderate DB or KB) Step back into spilt (Jerk side) and bring back knee to floor WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9 Russian KB Swings Burpees Pike Push Ups Performance 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Handstand Push...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 20 Rounds 1 Zombie Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat 1 Sled Push or 3 Cal Bike Sprint Performance 24 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike Sprint Competition...Read More

CrossFit Mile Zero – CrossFit Strength Power Snatch (Every 1:30 x10, 2 Power Snatch) WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 30 Alt V-Ups 300m Farmers Walk Performance 90 Wallballs (20/14) 60 Cal Row 40 Toes to Eye Level 400m Farmers Walk (35s/25s) Competition 100 Wallballs (20/14) 70 Cal Row 40 Toes to...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (6×3, Build to a Heavy Triple) DB RDL (Weight) 6×8, Moderate WOD Metcon (Time) Fitness Every 4:00 x5 12/10 Cal Bike 12 Box Step Overs 12 Knee/Bar Push Ups Performance Every 4:00 x5 15/12 Cal Bike 12 Box Jump/Step Overs (24/20) 12 Push Ups Competition Every 4:00...Read More