CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 6 Back Squat @ 81% ) WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 1. 10/8 Cal Bike 2. 3 FS @65% of above BS weight 3. 8 Cal Ski Performance EMOM x 15 1. 12/10 Cal Bike 2. 3 FS @65% of above...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Weight) Fitness E6MOM x 5 Each Round: 400m Run 12 High Knees 2 Power Snatch (as heavy as possible) Performance E6MOM x 5 Each Round: 600m Run 15 Toes-to-Eye Level 2 Power Snatch (as heavy as possible) Competition E6MOM x 5 Each Round: 600m Run 15 Toes-to-Bar 2...Read More

CrossFit Mile Zero – CrossFit Gymnastics EMOM x 8 (alternating minutes): Min 1: 3 Bar Lat Pull Downs Min 2: 3 Bar Muscle-Up Turnovers WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 1:30, rest 1:30 x 4 6 DB Deadlifts 4 DB Hang Power Cleans 2 Jumping Pull Ups + Box Dips Performance AMRAP...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5 3 Front Squats Tempo 5111) Building as long as Tempo and Form are maintained WOD Metcon (Time) Fitness For Time: 12–9–6–3 DB Push Press (1 DB) Burpees 12/8 Cal Row Performance For Time: 12–9–6–3 DB Push Press (35s/25s) Burpees 16/12 Cal Row Competition For...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Heavy Glen – Partner Version For Time 30 Clean & Jerks 1200m Run (together) 10 Zombie Rope Climbs 1200m Run (together) 70 Burpees to Target Performance Heavy Glen – Partner Version For Time 30 Clean & Jerks (135/95) 1 Mile Run (together) 10 Rope Climbs 1...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 6 Back Squat x 2 @ 78%) WOD Metcon (Time) Fitness 5 Rounds for Time: 10 American Swings 15 AbMat Sit-Ups 20 Wall Balls Performance 5 Rounds for Time: 10 American Swings (53/35) 10 GHD Sit-Ups 20 Wall Balls (14/10) Compete 5 Rounds for Time:...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM x 10 (Alternating): Min 1: 6–9 Strict Pull-Ups Min 2: 10–15 Ring Rows Strength WOD Metcon (AMRAP – Reps) Fitness AMRAP 10: 1 Power Clean 1 Muscle-Up Progression 5/4 Cal Bike Performance AMRAP 10: 1 Power Clean (135/95) 1 Jumping Muscle-Up 7/5 Cal Bike...Read More

CrossFit Mile Zero – CrossFit Gymnastics EMOM x 9: :20 Handstand Hold 10 Shoulder Touches :30 Hollow Hold WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 22: 400m Row 50’ DB Bear Crawl 200m Ski 100m KB Suitcase Carry Performance AMRAP 22: 500m Row Handstand Walk Progression 300m Ski 100m KB Suitcase Carry (53/35)...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5: 5 Front Squats @ 80%) WOD CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Fitness EMOM x 15: 4 DB Thrusters 6 High Knees 20 Single-Unders Performance 4 DB Thrusters (35s/25s) 6 Toes-to-Eye...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM x 3: 3 High Hang Snatch @ ~50% EMOM x 3: 2 Low Hang Snatch @ ~60% EMOM x 3: 1 Snatch @ 65–75% ) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Snatch...Read More