CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m/1500m Row (alt every 200/250m) 20-15-10 Wallballs over Rig Horizontal Bar Push Ups Synchro Air Squats 1200m/1500m Row (alt every 200/250m) Performance 1600m/2000m Row (alt every 200/250m) 30-20-10 Wallballs over Rig (20/14) Hand Release Push Ups Synchro Air Squats 1600m/2000m Row (alt every 200/250m) Goal:...Read More

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate)...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m...Read More

CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest...Read More

CrossFit Mile Zero – CrossFit Strength Heels Elevated Squat (6×5, Build to a heavy set of 5) DB High Row (6×8, moderate) Hip 90/90 (Checkmark) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal...Read More

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CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×1, stay light to moderate!) 3 Position Clean -Floor -Knee -High Hang WODRead More