CrossFit Mile Zero – CrossFit Strength Pull-ups (E1:30MOM x8 3-6 Pull Ups) WOD Metcon (Time) Fitness 5 Rounds for Time 250m Run 15 Russian Swings 10 DB Lunges Performance 5 Rounds for Time 200m Run 15 Russian Swings (53/35) 10 DB Lunges (35s/25s) Competition 5 Rounds for Time 200m Run 15 American Swings (53/35) 10...Read More

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2MOM x 6 Odd Rounds – 200m Row at Goal Pace Even Rounds – 200m Sprint WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 20 300m Row 15 Slamballs 15 Step Ups 300m Ski Performance AMRAP 20 400m Row 15 Slamballs (30/20) 15 Box Jumps...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x4 2 Front Squat at 90-95%) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 12 5 Deadlifts 7 Jumping Pull Ups or Pull Ups 50 Single Unders Performance AMRAP 12 5 Deadlifts (225/155) 7 Jumping Muscle Ups 30 Double Unders Competition AMRAP 12 5 Deadlifts...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch Finish around 90%) WOD Metcon (4 Rounds for time ↓ shorter is better) Fitness E3MOM x4 10 Alt DB Snatches 10/8 Cal Bike 10 Alt DB Snatches Performance E3MOM x4 10 Alt DB Snatches (35/25) 12/10 Cal Bike 10 Alt DB Snatches (35/25) Competition...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 45 Cal Bike 30 Pull Ups 35 Cal Bike 30 Thrusters (95/65) 25 Cal Bike 30 Burpees Over...Read More

CrossFit Mile Zero – CrossFit Strength Pull-ups (AMRAP 12 1 Pull Up, Rest 10 Seconds, 2 Pull Ups, Rest 20 Seconds… When you Fail Start Back at 1) WOD Metcon (Time) Fitness 2 Rounds for Time 15/12 Cal Ski 15 Deadlifts 15/12 Cal Row 15 Knee Raises Performance 2 Rounds for Time 20/16 Cal Ski...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Front Squat + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD Metcon (Time) Fitness 10 Rounds 5 Wallballs 2 Inch Worms to Hand Release Push Ups 1 Power Clean Performance 10 Rounds 5 Wallballs (20/14) 2 Wall Walks...Read More

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E5MOM x 2 600m Row at Goal Pace Then E1:30MOM x 2 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 250m Row 15 Russian Swings 100′ Farmers Carry 500m Bike 15 Abmat Sit Ups Performance AMRAP 20 300m Row 15 Russian Swings...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM Tempo Snatch Pull (3 seconds to knee) + Snatch) WOD Metcon (Time) Fitness EMOM 10 3 Hang Snatches 3 Burpees Performance EMOM 10 3 Power Snatches (105/70) 3 Burpees Over Bar Competition EMOM 10 3 Power Snatches (135/95) 3 Burpees Over BarRead More

CrossFit Mile Zero – CrossFit Strength Front Squat (EMOM 10 1 Front Squat at 90%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 8 DB Box Step Overs 10 Jumping Pull Ups 10/8 Cal Bike Performance AMRAP 10 8 DB Box Step Overs (35s/25s) (20) 10 Pull Ups 12/10 Cal Bike Competition AMRAP...Read More