CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 25-20-15-10 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Performance 40-30-20-10 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Compete 45-35-25-15 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Goal Time: 20-25 Minutes Cap: 30 Minutes Quality over Quantity. Intentionally...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3) Build up just beyond working weight for workout. Power Clean (Build up just beyond working weight for workout.) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike or 100m Ski 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike or...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (7×3, Last Set Max Reps at 95%) Back Squat (7×3, Last Set Max Reps at 95%) Dips 7×3-5. Push Ups, Dips, Ring Dips as deep as possible. WOD Metcon (AMRAP – Rounds and Reps) Fitness 20 Wallballs 20 Step Ups 60 Single Unders Performance AMRAP 10 25...Read More

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch...Read More

CrossFit Mile Zero – CrossFit Strength Reverse Lunge 5×3/3, build to a moderate to heavy weight Pull-ups (5×3, challenge yourself to hardest strict variation. Banded-Strict-Chest to Bar-Weighted) WOD Metcon (Time) Fitness Every 3:00 for 6 Rounds 150m Run or 150m Ski 12 Box Step Overs Performance Every 3:00 for 6 Rounds 200m Run or 200m...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 90% for Max Reps) Shoulder Press (7×3, Last Set at 90% for Max Reps) Toes to Ring (Checkmark) 7×3-5 WOD Metcon (Time) Fitness 3 Rounds for Time 30 Russian KB Swings 10 Z-Press Performance 3 Rounds for Time 30 Russian KB Swings 10...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 15 Knees to Chest or Alt V-Ups 250m Run 2 Zombie Rope Climbs 250m Row Performance 5 Rounds for Time 15 Toes to Bar 300m Run 2 Rope Climbs 300m Row Compete 5 Rounds for Time 15 Toes to Bar 400m Run...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 7×3, Last Set for max reps at 90%) Front Squat (7×3, Last Set at 90% for max reps) Ring Rows (7×3) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Jumping Pull Ups 25 Single Unders 5 Front Squats 25 Single Unders Performance...Read More

CrossFit Mile Zero – CrossFit Strength Metcon (Checkmark) 5/4 Bike Cals Power Clean + Overhead (7x(1+1), build to a moderate weight) WOD Metcon (Weight) Fitness AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Performance AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Compete Same as Rx Goal: Build to...Read More

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb...Read More