CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×4, Build to heaviest set of 4) Split Squat (6×5/5, moderate DB or KB) Step back into spilt (Jerk side) and bring back knee to floor WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9 Russian KB Swings Burpees Pike Push Ups Performance 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Handstand Push...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 20 Rounds 1 Zombie Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat 1 Sled Push or 3 Cal Bike Sprint Performance 24 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike Sprint Competition...Read More

CrossFit Mile Zero – CrossFit Strength Power Snatch (Every 1:30 x10, 2 Power Snatch) WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 30 Alt V-Ups 300m Farmers Walk Performance 90 Wallballs (20/14) 60 Cal Row 40 Toes to Eye Level 400m Farmers Walk (35s/25s) Competition 100 Wallballs (20/14) 70 Cal Row 40 Toes to...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (6×3, Build to a Heavy Triple) DB RDL (Weight) 6×8, Moderate WOD Metcon (Time) Fitness Every 4:00 x5 12/10 Cal Bike 12 Box Step Overs 12 Knee/Bar Push Ups Performance Every 4:00 x5 15/12 Cal Bike 12 Box Jump/Step Overs (24/20) 12 Push Ups Competition Every 4:00...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 500m Row 15 Abmat Sit Ups 5 Squat Cleans Performance 5 Rounds 700m Row 15 GHD Sit Ups 5 Squat Cleans (135/95) Competition 5 Rounds 800m Row 15 GHD Sit Ups 5 Squat Cleans (185/125) Time Cap: 30 Minutes Extra Credit Metcon (Checkmark) After...Read More

CrossFit Mile Zero – CrossFit Strength DB Single Arm Push Press (Weight) 6×5/5 Build to Moderate sets of 5 Russian KB Swings (6×8 Heavy Swings) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Deadlifts 6 Burpees 50 Single Unders Performance AMRAP 12 3 Deadlifts (225/155) 6 Lateral Burpees over Bar 30 Double...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 8 x 3, Build to a Heavy Triple) WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 50′ Walking Lunge 12 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50′ Walking DB Lunge (35s/25s) 12 Pull Ups Competition 3 Rounds for Time...Read More

CrossFit Mile Zero – CrossFit Metcon (Checkmark) CrossFit Open 26.2 CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Checkmark) Fitness EMOM 24 10/8 Cal Row 8 Slam Balls 2 Power Snatches Rest Performance EMOM 24 12/10 Cal Row 10 Slam Balls 2 Power Snatches (95/65) Rest Competition EMOM 24 12/10 Cal Row 10 Slam Balls 2 Power Snatches (135/95) Rest Extra Credit Metcon (Checkmark) After Class...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 10 Handstand Hold – :30 Max Distance Handstand Walk WOD Metcon (AMRAP – Reps) Fitness 4 Rounds AMRAP 2 10 High Knees 10 Box Step Overs Max Inch Worm with a Push Up Performance 4 Rounds AMRAP 2 10 Toes-to-Eye level 10 Box Jump Overs...Read More