CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time ↓ Shorter is Better) Fitness 100 Cal Row 60 Thrusters 40 Jumping Pull Ups 60 Thrusters 100 Cal Row Performance 120 Cal Row 80 Thrusters (75/55) 40 Pull Ups 80 Thrusters (75/55) 120 Cal Row Competition 125 Cal Row 80 Thrusters (95/65) 40 Chest to Bar...Read More

CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 15 1: 3-5 Pull Ups 2: 5 Slow Negatives 3: Accumulate 20 Seconds above the Bar Hold) WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds for Time 200m Run 15 Abmat Sit Ups 3 Zombie Rope Climbs Performance 3 Rounds for Time 300m Run 15...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (EMOM 14 Odd Rounds – 2 Tall Hang Cleans + 1 High Hang Power Clean Even Rounds – 1 Hang Power Clean + 1 Front Squat + 1 Jerk Start the EMOM at roughly 60%) WOD Metcon (Time ↓ Shorter is Better) Fitness 5 Rounds for...Read More

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time ↓ Shorter is Better) E2:30MOM x 5 250m Row at Goal Pace Score the Slowest Round WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 200m Row 50m Farmers Carry 50′ Burpee Broad Jumps 100m Slamball Hold Carry Performance AMRAP 20 250m Row 50m Farmers...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (EMOM 14 Odd Rounds – 2 Tall Hang Snatches + 1 Hang Power Snatch Even Rounds – 2 Hang Snatch Pulls + 1 Hang Power Snatch Start the EMOM at roughly 60%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10 Toes to Hip/Knee...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5 Rounds 5 Front Squats at 75%) WOD Metcon (Time ↓ Shorter is Better) Fitness E4MOM x 4 10/8 Cal Bike 10 Russian Swings 10 Alternating Lunges Performance E4MOM x 4 12/10 Cal Bike 12 Russian Swings (53/35) 12 Alternating Lunges (25s/15s) Competition E4MOM x...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time ↓ Shorter is Better) Fitness 3 Rounds 25 Abmat Sit Ups 25 Slamballs 2 Rounds 20 Jumping Pull Ups 20 Deadlifts 1 Round 40 Cal Bike 15 Power Snatches Performance 3 Rounds 30 Abmat Sit Ups 30 Slamballs (30/20) 2 Rounds 20 Pull Ups 20 Deadlifts...Read More

CrossFit Mile Zero – CrossFit Strength Power Clean + Hang Clean (10×1, Build to a Heavy Set) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 10 Power Cleans 50 Single Unders Performance AMRAP 9 10 Power Cleans (95/65) 20-30 Double Unders Competition AMRAP 9 10 Power Cleans (135/95) 50 Double UndersRead More

CrossFit Mile Zero – CrossFit Strength Deadlift (AHAP 15 Minutes. Build to a heavy single.) WOD Metcon (Time ↓ Shorter is Better) Fitness 4 Rounds for Time 20 Lunges 300m Row/Ski Performance 4 Rounds for Time 20 Lunges (25s/15s) 400m Row/Ski Competition 4 Rounds for Time 20 Lunges (35s/25s) 400m SkiRead More

CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts and Inside Out Plate Hand Lifts, HS Walk Attempts x3 Progress to where you are challenged and stay there. WOD Metcon (Time ↓ Shorter is Better) Fitness 5 Rounds...Read More