CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, Last 4 Sets above 80%) WOD Metcon (2 Rounds for time) Fitness 15-12-9 Abmat Sit Ups Box Step Overs Horizontal Bar Push Ups Rest 2 Minutes 9-12-15 Knee Raises Box Step Overs Horizontal Bar Push Ups Performance 15-12-9 GHD Sit Ups Box Jump Over (24/20) Push...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Row 100m Suitcase Carry 50′ Walking Lunges 600m Bike Performance AMRAP 30 400m Row 100m Suitcase Carry (40/25) 50′ Sandbag Lunges 800m Bike Competition AMRAP 30 500m Row 100m Suitcase Carry (53/35) 100′ Sandbag Lunges 1000m BikeRead More

CrossFit Mile Zero – CrossFit Strength Pull-ups 6 Rounds. Fitness 3 Pull Up Negatives Performance 2 Pull Ups into 1 Chest to Bar Competition 1 Pull Up into 1 Chest to Bar into 1 Muscle Up WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 21 Russian Swings 30-50 Single Unders 6 Jumping Chest...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(1+1). Get Heavy) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 secondsRead More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m Row (alt 300m) 40-25-10 DB Bench Knee Raises Alt Hang DB Snatch 1200m Row (alt 300m) Performance 1600m Row (alt 400m) 40-25-10 DB Bench (35s/25s) Toes to Eye Level Alt DB Snatch (35/25) 1600m Row (alt 400m) Competition 2000m Row (alt 500m) 40-25-10 DB...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2. Last 5 Sets at 80% or higher.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 30-50 Single Unders 10 Wallballs Performance AMRAP 8 20-30 Double Unders 10 Wallballs (20/14) Competition AMRAP 8 30 Double Unders 15 Wallballs (20/14)Read More

CrossFit Mile Zero – CrossFit Skill Handstand Walk WOD Metcon (4 Rounds for time) Fitness Every 4:00 x4 Rounds 100m Farmers Carry 5 Burpees 5 Pike Walks with Push Up Performance Every 4:00 x4 Rounds 100m Farmers Carry (35s/25s) 5 Burpee Deadlifts 5 Wall Walks Competition Every 4:00 x4 Rounds 100m Farmers Carry (50s/35s) 5...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Reps) Fitness EMOM 30 -100m Ski -12 Russian Swings -100m Row -Max Pull Ups or Pull Up Negatives -Rest Performance EMOM 30 -150m Ski -15 Russian Swings (53/35) -150m Row -Max Chest to Bar Pull Ups -Rest Competition EMOM 30 -200m Ski -15 Russian Swings (70/53)...Read More

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×3) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 9 Front Squats -Rest 1 Minute- 200m Run 6 Power Cleans 6 Front Squats -Rest 1 Minute- 200m Run 3 Power Cleans 3 Front Squats Performance 300m Run 9...Read More

CrossFit Mile Zero – CrossFit Strength Push Jerk (8×2. Last 3-5 sets 75%+) WOD Metcon (Time) Fitness 3 Rounds for Time 10/8 Cal Bike 12 Knee Raises 9 Push Jerks Performance 3 Rounds for Time 12/10 Cal Bike 12 Toes to Eye Level 9 Push Jerks (95/65) Competition 3 Rounds for Time 15/12 Cal Bike...Read More