CrossFit Mile Zero – CrossFit Strength Push Press (E2MOM x8 Build to a heavy triple) WOD Metcon (AMRAP – Rounds) Fitness EMOM 16 1- 12 Alt DB Snatch 2- 8 Slamballs 3- 100m Ski 4- Rest Performance EMOM 16 1- 12 Alt DB Snatch (35/25) 2- 10 Slamballs (30/20) 3- 150m Ski 4- Rest Competition...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E1:45MOM x10 Build up to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 5 DB Squat Cleans 10 Abmat Sit Ups 12/10 Cal Row Performance AMRAP 10 5 DB Squat Cleans (35s/25s) 10 Stick Sit Ups 15/12 Cal Row Competition AMRAP 10...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness AMRAP 25 300m Run Together 30 Russian Swings 30 Hanging Knee Raises 30 DB Snatches 25/20 Cal Ski Performance AMRAP 25 400m Run Together 30 American Swings (53/35) 30 Knees to Arm Pit 30 DB Snatches (35/25) 30/24 Cal Ski Competition AMRAP 25 400m Run...Read More

CrossFit Mile Zero – CrossFit Strength Pull-ups (E2:30MOM x5 Max Pull Ups *If you don’t have pull ups work on 5 SLOW negatives) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike 15 Wallballs 12 Box Step Overs (20/16) Performance 5 Rounds for Time 12/10 Cal Bike 15 Wallballs (14/10) 12 Box Jump...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E1:45MOM x10 Clean + Jerk *Build to a Heavy Single) WOD Metcon (Time) Fitness 12-9-6-3 Power Cleans 12-12-12-12 Straight Leg Raises 100m Run After Each Round Performance 12-9-6-3 Power Cleans (115/75) 12-12-12-12 Toes to Eye Level 150m Run after Each Round Competition 12-9-6-3 Power Cleans (155/105)...Read More

CrossFit Mile Zero – CrossFit CONDITIONING 500m Row (Time) Max Effort 500m RowWarm Up Intervals 200m Easy Row 100m Sprint 300m Easy Row 250m Goal Pace WOD Metcon (Time) Fitness 600m Row 8 Burpee Deadlifts 200′ Farmers Carry 500m Row 8 Burpee Deadlifts 200′ Farmers Carry 400m Row 8 Burpee Deadlifts 200′ Farmers Carry Performance...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch *Build up to a Heavy Single) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 3 Power Snatches 6 Pike Push Ups 50 Single Unders Performance AMRAP 10 3 Power Snatches (95/65) 6 Handstand Push Ups 20-30 Double Unders Competition AMRAP 10 3...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E1:45×10 1-2 Front Squats *Build to a Heavy Single or Double) WOD Metcon (AMRAP – Rounds) Fitness EMOM 12 1- 8/6 Cal Ski 2- 8 Jumping or Bar Assist Pull Ups 3- 3 Power Cleans Performance EMOM 12 1- 10/8 Cal Ski 2- 10 Pull Ups 3-...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 40 Cal Bike 30 Jumping Pull Ups 30 Cal Bike 30 Thrusters 20 Cal Bike 30 Burpees Over Bar 10 Cal Bike Then 500m Run Together Performance 3 Rounds for Time 400m Run 20 Wallballs (20/14) 20 GHD Sit Ups 2 Rounds for Time 600m...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD CrossFit Open 13.4 (AMRAP – Reps) Fitness 3 Clean-and-Jerks 3 Hanging Knee Raises 6 Clean-and-Jerks 6 Hanging Knee Raises 9 Clean-and-Jerks 9 Hanging Knee Raises 12 Clean-and-Jerks 12 Hanging Knee...Read More