CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partner WOD – “Daniel” 50 Jumping Pull-Ups 300m Run 21 Thrusters 800m Run 21 Thrusters 300m Run 50 Jumping Pull-Ups Directly into: 80/60 Cal Bike Performance Partner WOD – “Daniel” 50 Pull-Ups 400m Run 21 Thrusters (65/45) 800m Run 21 Thrusters (65/45) 400m Run 50 Pull-Ups...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness E2MOM x 4 50’ Overhead DB Carry 25’ Handstand Walk Progression Performance E2MOM x 4 50’ Overhead DB Carry (35/25) 25’ Handstand Walk Progression Competion E2MOM x 4 50’ Overhead DB Carry (50/35) 25’ Handstand Walk WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 Front Squat Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – … Performance AMRAP 10 Front Squat (95/65) Burpees Over Bar Rep Scheme: 2...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 30/25 Cal Row 10 Deadlifts 20/15 Cal Bike 5 Power Cleans Loading: Same Loading Throughout Rest 1:00 between rounds Score: Total time (including rest) Performance 3 Rounds for Time 40/30 Cal Row 10 Deadlifts 30/20 Cal Bike 5 Power Cleans Loading: Rd...Read More

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 5 5-8 Ring Rows 4-6 BMU WOD Metcon (Time) Fitness 21–15–9 DB Box Step Overs Jumping Pull-Ups Performance 21–15–9 DB Box Step Overs (35/25, 20/16”) Pull-Ups Competition 21–15–9 DB Box Step Overs (50/35, 24/20”) Chest-to-Bar Pull-UpsTime Cap is 10 minutes Extra Credit Metcon (Checkmark) After Class Accessory...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 2 Squats @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 300m Run Max Wall Balls Rest 3 minutes Repeat x 3 rounds Performance AMRAP 3 400m Run Max Wall Balls (14/10) Rest 3 minutes Repeat x 3 rounds Competition AMRAP...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Teams of 3 – For Time 60 Cal Bike 9 Rounds: 5 Deadlifts (same weight through wod) 5 Hang Power Cleans 5 Shoulder-to-Overhead 45 Cal Row 6 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead 30 Cal Ski 3 Rounds: 5 Deadlifts 5 Hang Power...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness EMOM x 8 Minute 1: 2 Lat Pull Downs (controlled kip + pop) Minute 2: 3–5 Jumping Pull Ups + Box Dips Performance EMOM x 8 Minute 1: 2 Lat Pull Down (controlled kip + pop) Minute 2: 3–5 Jumping Bar Muscle-Ups Competion EMOM x 8...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 84%) WOD Metcon (AMRAP – Rounds and Reps) Fitness 10/8 Cal Bike 10 Toes-to-Eye Level 10 Lunges Performance AMRAP 12 12/10 Cal Bike 12 Toes-to-Eye Level 12 Weighted Lunges (35s/25s) Compete AMRAP 12 15/12 Cal Bike 12 Toes-to-Bar 12...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 400m Run 20 AbMat Sit-Ups 5 Power Snatch Performance 5 Rounds 600m Run 10 GHD Sit-Ups 5 Power Snatch (95/65) Competition 5 Rounds 600m Run 20 GHD Sit-Ups 5 Power Snatch (155/105)Time Cap is 30 mins Extra Credit Metcon (Checkmark) After Class Accessory Work...Read More