CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds for Time 20 Step Ups 15 Alt DB Snatches per Arm 10 Inchworm to Push Ups 5 Zombie Rope Climbs Performance 3 Rounds for Time 20 Step Ups (20)(35/25) 15 Alt DB Snatches per Arm (35/25) 10 Wall Walks 5 Rope Climbs Competition...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (5 Rounds for calories) Fitness EMOM 20 -3 Deadlifts -8 Elevated/Knee Push Ups -Max Cal Row -Rest Performance EMOM 20 -3 Deadlifts (275/185) -10 Push Ups -Max Cal Row -Rest Competition EMOM 20 -3...Read More

CrossFit Mile Zero – CrossFit Strength High Hang Clean + Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (Weight) Fitness Every 3:00 x 5 Rounds 6, 7, 8, 9, 10 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Performance Every 3:00 x...Read More

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Hold x:15, Box Pike Taps, Box Pike Cirlces, Box Pike Walk with 1 Leg Extended, HS Hold x:15, HS Hold Shoulder Taps. Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit Mile Zero – CrossFit Strength Ring Rows Odd Rounds – Ring Row Negatives 6×5. Elevate your feet if able. Box Dips (AMRAP – Reps) 6×6, 10 Second Bottom Hold after Last Rep WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 12 Box Step Overs 6 Pull Ups/Jumping Pull Ups Performance AMRAP 8...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 50 Single Unders Performance 3 Rounds for Time 25 Wallballs (20/14) 50 Double Unders Competition 3 Rounds for Time 30 Wallballs (20/14) 60 Double...Read More

CrossFit Mile Zero – CrossFit Gym ClosedRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds for Time 60 Machine Calories 50 Wallballs 40 Russian Swings Performance 3 Rounds for Time 70 Machine Calories 60 Wallballs (14/10) 50 Russian Swings (53/35) Competition 3 Rounds for Time 70 Machine Calories 60 Wallballs (20/14) 50 Russian Swings (70/53)Read More

CrossFit Mile Zero – CrossFit Strength Hang Clean + Front Squat + Power Clean + Shoulder to Overhead (12x(1+1+1). Get Heavy) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Power Cleans 10 Jumping Pull Ups Performance AMRAP 10 5 Power Cleans (135/95) 10 Pull Ups Competition AMRAP 10 5 Power Cleans (185/125)...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (X131) Last set max reps, no tempo at 75%) WOD Metcon (5 Rounds for time) Fitness Every 3:00 x 5 Rounds 5 Deadlifts 10 Abmat Sit Ups 10/8 Cal Bike Performance Every 3:00 x 5 Rounds 5 Deadlifts (225/155) 10 GHD Sit Ups 12/10 Cal...Read More