CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E4MOM x 2 400m Row at Goal Pace Then 200m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 200m Row 10-15 Knee/Horizontal Bar Push Ups 200m Ski 15 Russian Swings (Moderate Load) 600m Bike Performance AMRAP 25 250m Row 10-15 Hand Release Push...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2:30MOM x 5 Rounds 2 Front Squats at 90%) WOD Metcon (Time) Fitness 5 Rounds for Time 15 Abmat Sit Ups 10 DB Power Cleans 5 Jumping Chest to Bar Pull Ups Performance 5 Rounds for Time 15 GHD Sit Ups 10 DB Power Cleans (35s/25s) 5...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM 14 Odd Rounds – Snatch Deadlift w/ Pause at Knee + Hang Snatch Even Rounds – Snatch) WOD Metcon (4 Rounds for time ↓ shorter is better) Fitness E3MOM x4 30 Single Unders 10 Power Snatches 30 Single Unders Performance E3MOM x4 20-30 Heavy Single Unders 10...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (3 Rounds for time ↓ shorter is better) Fitness 0-10:00 Minutes 1200m Row 10-20:00 Minutes 3 Rounds 20 Jumping Pull Ups 20 Russian Swings 20-30:00 800m Run Together Performance 0-10:00 Minutes 1500m Row 10-20:00 Minutes 3 Rounds 20 Pull Ups 20 American Swings (53/35) 20-30:00 1200m Run...Read More

CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 12 2 Pull Ups + 4 Push Ups + 6 Hollow Rocks) WOD Metcon (Time) Fitness 4 Rounds for Time 15 Wallballs 3 x40′ Shuttle Runs 10 Hanging Leg Raises 3 x40′ Shuttle Runs Performance 4 Rounds for Time 20 Wallballs (20/14) 4 x40′ Shuttle Runs 10...Read More

CrossFit Mile Zero – CrossFit Strength Complex: Hang Clean + Push Jerk (E2MOM x8 Rounds 1-2 @ 70% Rounds 3-4 @ 75% Rounds 5-6 @ 80% Rounds 7-8 @ 80%+) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 12 Deadlifts 9 Hang Power Cleans 6 Jerks 50 Single Unders Performance AMRAP 10 12...Read More

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E3:30MOM x 3 300m Row at Goal Pace Then E1:30MOM x 3 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 12/10 Cal Row 15 Abmat Sit Ups 12/10 Cal Ski 5 Pull Ups Performance AMRAP 20 15/12 Cal Row 15 GHD Sit...Read More

CrossFit Mile Zero – CrossFit Strength Hang Snatch (E2MOM x7 High Hang Snatch + Hang Snatch + Low Hang Snatch Start at 60%) WOD Metcon (Time) Fitness Partition as desired 50 Alt DB Snatches 50 Box Step Overs (20/16) Performance Partition as desired 60 Alt DB Snatches (35/25) 60 Box Jump Overs (20/16) Competition Partition...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (6 Rounds for time ↓ shorter is better) Fitness E5MOM x 6 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 6 5 Burpee Squat Jumps 5 Sandbag Squat Cleans 15/12 Cal Bike 5 Sandbag Squat Cleans 5 Burpee...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 4 Rounds 3 Front Squats at 85%) WOD Metcon (3 Rounds for time ↓ shorter is better) Fitness E5MOM x 3 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 3 5 Burpees 5 DB Squat...Read More