CrossFit Mile Zero – CrossFit Strength Pull-ups (E2:30MOM x5 Max Pull Ups *If you don’t have pull ups work on 5 SLOW negatives) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike 15 Wallballs 12 Box Step Overs (20/16) Performance 5 Rounds for Time 12/10 Cal Bike 15 Wallballs (14/10) 12 Box Jump...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E1:45MOM x10 Clean + Jerk *Build to a Heavy Single) WOD Metcon (Time) Fitness 12-9-6-3 Power Cleans 12-12-12-12 Straight Leg Raises 100m Run After Each Round Performance 12-9-6-3 Power Cleans (115/75) 12-12-12-12 Toes to Eye Level 150m Run after Each Round Competition 12-9-6-3 Power Cleans (155/105)...Read More

CrossFit Mile Zero – CrossFit CONDITIONING 500m Row (Time) Max Effort 500m RowWarm Up Intervals 200m Easy Row 100m Sprint 300m Easy Row 250m Goal Pace WOD Metcon (Time) Fitness 600m Row 8 Burpee Deadlifts 200′ Farmers Carry 500m Row 8 Burpee Deadlifts 200′ Farmers Carry 400m Row 8 Burpee Deadlifts 200′ Farmers Carry Performance...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch *Build up to a Heavy Single) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 3 Power Snatches 6 Pike Push Ups 50 Single Unders Performance AMRAP 10 3 Power Snatches (95/65) 6 Handstand Push Ups 20-30 Double Unders Competition AMRAP 10 3...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E1:45×10 1-2 Front Squats *Build to a Heavy Single or Double) WOD Metcon (AMRAP – Rounds) Fitness EMOM 12 1- 8/6 Cal Ski 2- 8 Jumping or Bar Assist Pull Ups 3- 3 Power Cleans Performance EMOM 12 1- 10/8 Cal Ski 2- 10 Pull Ups 3-...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 3 Rounds for Time 400m Run 20 Wallballs (20/14) 20 GHD Sit Ups 2 Rounds for Time 600m...Read More

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD CrossFit Open 13.4 (AMRAP – Reps) Fitness 3 Clean-and-Jerks 3 Hanging Knee Raises 6 Clean-and-Jerks 6 Hanging Knee Raises 9 Clean-and-Jerks 9 Hanging Knee Raises 12 Clean-and-Jerks 12 Hanging Knee...Read More

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