CrossFit Mile Zero – CrossFit WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Fitness 4 rounds 300m Run 20 Box Step Ups 20 Wall Balls Performance 5 Rounds 400m Run 20 Box Jumps 20/16 20 Wall Balls 14/10 Extra Credit Metcon...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) E2MOM x 5 2-6 Bar Muscle-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Performance AMRAP 12 15/12 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Competition AMRAP 12 15/12...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (E2MOM x 5) 5 x 3 @ 75–80% WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 12 Thrusters 12 High Knees Performance 3 Rounds for Time 400m Run 15 Thrusters (65/55) 12 Toes-to-Eye Level Compete 3 Rounds for Time 400m Run 15 Thrusters (95/65) 12 Toes-to-Bar...Read More

CrossFit Mile Zero – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (Deadlift – Build to a 3RM ) 15 minutes 4–6 working sets Gradual load increases Full reset between reps WOD Metcon (Time) Fitness For Time 400m Row 30 Jumping Pull-Ups 30 Box Step Overs Performance For Time 500m Row 30 Pull-Ups 30 Box Jump Overs Compete For Time...Read More

CrossFit Mile Zero – CrossFit Strength Clean (Squat Clean + Front Squat ) 1 Squat Clean + 2 Front Squats 6 sets @ 70–75% WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Front Squats 10 Burpees Over the Bar Performance 5 Rounds for Time: 10 Front Squats (95/65) 10 Burpees Over the Bar Compete...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness AMRAP 24: 400m Row 10 Jumping Pull Ups + 10 Box Dips 300m Run 100ft Farmer Carry (AHAP) Performance AMRAP 24: 500m Row 10 Bar Muscle-Ups Progressions 400m Run 100ft Farmer Carry (AHAP) Compete AMRAP 24: 500m Row 10 Bar Muscle-Ups 400m Run 100ft Farmer Carry...Read More

CrossFit Mile Zero – CrossFit Gymnastics Handstand Walk (E2MOM x 6 50 ft Handstand Walk ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 2 Wall Walks 20 DB Hang Cleans 40 Single-Unders Performance AMRAP 10: 3 Wall Walks 20 DB Hang Cleans (35/25) 30-40 Double-Unders Competition AMRAP 10: 4 Wall Walks 20...Read More

CrossFit Mile Zero – CrossFit Strength Split Squat (Front Rack Split Squat ) Step back into spilt (Jerk side) and bring back knee to floorE2MOM x 4 x 6 / leg WOD Metcon (Time) Fitness 3 Rounds: 300m Run 15 Snatches 15 Sit-Ups Performance 3 Rounds: 400m Run 15 Snatches (95/65) 15 GHD Sit-Ups Compete...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 100-120 SUs 30 Wall Balls 20 Cal Bike 10 Clean and Jerk Performance AMRAP 25 80-120 DUs 30 Wall Balls 14/10 25 Cal Bike 10 Clean and Jerk 75/55 Competition AMRAP 25 120 DUs 30 Wall Balls 20/14 30 Cal...Read More