CrossFit Mile Zero – CrossFit CONDITIONING Calorie Ski Erg (Calories) Part A: 5 Rounds :30 Hard Ski :30 Seconds Rest Rest 2 Minutes between Parts Bike Cals (Time) Part B: 5 Rounds Easy Bike 30 Seconds, Moderate Bike 20 Seconds, Hard Bike 10 Seconds Focus on learning how to read Cadence/RPM WOD Metcon (5 Rounds...Read More

CrossFit Mile Zero – CrossFit Gymnastics Toes-To-Bar Fitness 3 Rounds -:20 Hollow Hold -6 Beat Swings Then EMOM 6 -6 Hanging Knee Raises Performance 3 Rounds -5 Toes to Eye Level -3 Strict Toes to Bar Then EMOM 6 -4 Toes to Eye Level, 2 Toes to Bar Competition 3 Rounds -5 Strict Toes to...Read More

CrossFit Mile Zero – CrossFit Strength Snatch Fitness 6x(3 Hang Power Snatches + 3 Power Snatches) at 50% 1 RM Performance/Competition 6x(2 Hang Power Snatch + 2 Power Snatch + 2 Overhead Squats) at 50% 1 RM WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 120 Single Unders 40 Wallballs 10 Power Snatches...Read More

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