CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Reps) Fitness EMOM 30 -100m Ski -12 Russian Swings -100m Row -Max Pull Ups or Pull Up Negatives -Rest Performance EMOM 30 -150m Ski -15 Russian Swings (53/35) -150m Row -Max Chest to Bar Pull Ups -Rest Competition EMOM 30 -200m Ski -15 Russian Swings (70/53)...Read More

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×3) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 9 Front Squats -Rest 1 Minute- 200m Run 6 Power Cleans 6 Front Squats -Rest 1 Minute- 200m Run 3 Power Cleans 3 Front Squats Performance 300m Run 9...Read More

CrossFit Mile Zero – CrossFit Strength Push Jerk (8×2. Last 3-5 sets 75%+) WOD Metcon (Time) Fitness 3 Rounds for Time 10/8 Cal Bike 12 Knee Raises 9 Push Jerks Performance 3 Rounds for Time 12/10 Cal Bike 12 Toes to Eye Level 9 Push Jerks (95/65) Competition 3 Rounds for Time 15/12 Cal Bike...Read More

CrossFit Mile Zero – CrossFit WOD Partner Eva (Time) Fitness 5 Rounds for Time 400m Run/1200m Bike 30 Russian Swings 30 Jumping Pull Ups Performance 5 Rounds for Time 800m Run/2400m Bike 30 American Swings (53/35) 30 Pull Ups Compete 5 Rounds for Time 800m Run/2400m Bike 30 American Swings (70/53) 30 Pull Ups Goal:...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean + Shoulder to Overhead (Every 1:30×8, Build to workout weight or just above.) WOD Metcon (Time) Fitness 400m Row 20 Burpees 10 Hang Clean and Jerk Performance 500m Row 30 Burpees 10 Clean and Jerk (135/95) Competition 500m Row 30 Burpees over Bar...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (Every 1:30 x3, Build to Starting Weight) WOD Metcon (Weight) Fitness EMOM 20 -10 Knee Raises -6 Cal Ski -2 Deadlifts -Rest Performance EMOM 20 -10 Toes to Eye Level -8 Cal Ski -2 Deadlifts -Rest Competition EMOM 20 -10 Toes to Bar -10 Cal Ski -2 Deadlifts...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 600m Run 100m Farmers Carry 5 Pike Walks + Hand Release Push Up 300m Run 100′ Walking Lunges 300m Run 5 Pike Walks + Hand Release Push Up 100m Farmers Carry 600m Run Performance 800m Run 100m Farmers Carry (Heavy) 5 Wall Walks 400m Run 200′...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (6×2, Build to a Heavy Double) WOD Metcon (3 Rounds for time) Fitness Every 5:00x 3 Rounds 10/8 Cal Bike 10 Jumping Chest to Bar Pull Ups 15 Wallballs Performance Every 5:00x 3 Rounds 12/10 Cal Bike 10 Chest to Bar Pull Ups 20 Wallballs (20/14) Competition...Read More

CrossFit Mile Zero – CrossFit Strength Snatch + Overhead Squat (Every 1:30×8, (1+1)) WOD Metcon (Weight) Fitness 30 Single Unders 5-4-3-2-1 Hang Power Snatches Performance 20-30 Double Unders 5-4-3-2-1 Power Snatches Competition 50 Double Unders 5-4-3-2-1 Squat Snatches *Score is Final WeightRead More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 25 Cal Row 15 Burpees 10 Deadlifts Performance 5 Rounds for Time 30 Cal Row 20 Burpees over Rower/Barbell 10 Deadlifts (185/125) Competition 5 Rounds for Time 40 Cal Row 20 Burpees over Rower/Barbell 10 Deadlifts (225/155) Extra Credit Metcon (Checkmark) After...Read More