CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Time (Partners) 30 Squat Cleans 30 Jumping Pull-Ups 600m Run Performance 4 Rounds for Time (Partners) 30 Squat Cleans (65/45) 30 Pull-Ups 800m Run Competition 4 Rounds for Time (Partners) 30 Squat Cleans (95/65) 30 Pull-Ups 800m RunTime Cap 30 mins Extra Credit...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 72% Build to working weight in 2–3 sets. ) Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 30 Single Unders 10 HSPU Progression Performance AMRAP 9 20-30 Double Unders 10 HSPU Competion AMRAP 9 30 Double Unders 10 Strict HSPU...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (3 Rounds for reps) E3MOM x 3 Max Set Bar Muscle-Ups Fitness MAX Set BMU Progression Performance MAX Set BMU Progression WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 12/10 Cal Row 15 AbMat SitUps Sit-Ups 15 American Swings Performance AMRAP 12 15/12 Cal Row 10 GHD Sit-Ups...Read More

CrossFit Mile Zero – CrossFit WOD CFMZ Open Test (Time) 3 Rounds for Time 25/20 Cal Bike 20 Box Jump Overs 24/20 15 Burpees 10 Power Cleans 155/105 Extra Credit Metcon (Checkmark) After Class Accessory (Optional) If running as an Open prep session: Clean Pulls – 3 x 5 @ 90% of clean Strict Pull-Ups...Read More

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 6 50’ OH Plate Carry 25’ Handstand Walk WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk Progression Max Reps DB Snatch Rest 1 Minute Between Rounds Performance AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 2 Squats @ 90+%) Athletes may build across sets if needed. WOD Metcon (Time) Fitness For Time 10-8-6-4-2 Front Squats 16-12-8-4-2 Burpees Over Bar 10-8-6-4-2 Power Cleans Performance For Time 10-8-6-4-2 Front Squats 20-16-12-8-4 Burpees Over Bar 10-8-6-4-2 Power Cleans (105/75) Competition...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partner WOD – “Daniel” 50 Jumping Pull-Ups 300m Run 21 Thrusters 800m Run 21 Thrusters 300m Run 50 Jumping Pull-Ups Directly into: 80/60 Cal Bike Performance Partner WOD – “Daniel” 50 Pull-Ups 400m Run 21 Thrusters (65/45) 800m Run 21 Thrusters (65/45) 400m Run 50 Pull-Ups...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness E2MOM x 4 50’ Overhead DB Carry 25’ Handstand Walk Progression Performance E2MOM x 4 50’ Overhead DB Carry (35/25) 25’ Handstand Walk Progression Competion E2MOM x 4 50’ Overhead DB Carry (50/35) 25’ Handstand Walk WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 Front Squat Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – … Performance AMRAP 10 Front Squat (95/65) Burpees Over Bar Rep Scheme: 2...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 30/25 Cal Row 10 Deadlifts 20/15 Cal Bike 5 Power Cleans Loading: Same Loading Throughout Rest 1:00 between rounds Score: Total time (including rest) Performance 3 Rounds for Time 40/30 Cal Row 10 Deadlifts 30/20 Cal Bike 5 Power Cleans Loading: Rd...Read More