CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness With a Partner 1000m Run (Alt 100m) 20 Sit Ups 20 Wallballs 20 Lunges 800m Row (Alt 200m) 20 Sit Ups 20 Wallballs 20 Lunges 1600m Bike (Alt 400m) 20 Sit Ups 20 Wallballs 20 Lunges Performance With a Partner 1200m Run (Alt 200m) 40...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a moderate to heavy weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up/Down Deadlifts 10 DB Hang Clean 150m Run Performance AMRAP 12 5 Burpee Deadlifts (35s/25s) 10 DB Hang Clean (35s/25s) 200m Run Compete AMRAP 12 5 Sandbag Burpee Deadlifts...Read More

CrossFit Mile Zero – CrossFit Strength Thruster (5-4-3-3-2-2, build to a moderate weight.) WOD Metcon (Weight) Fitness Every 3 Minutes for 8 Rounds 10 Russian KB Swings 5/4 Cal Bike 1 Cluster Performance Every 3 Minutes for 8 Rounds 10 Russian KB Swings (53/35) 6/5 Cal Bike 1 Cluster Compete Every 3 Minutes for 8...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 600m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 400m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 200m Run/Ski Performance 1000m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 800m...Read More

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Clean (8x(1+1), build to a moderate to heavy weight.) WOD Metcon (Calories) Fitness EMOM 20 1: Max Cal Row 2: 8 Jumping Pull Ups 3: 3 Squat Cleans 4: Rest Performance EMOM 20 1: Max Cal Row 2: 8 Pull Ups 3: 3 Squat Cleans...Read More

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, Build to a moderate to heavy weight.) Push Jerk (8×3, Build to a moderate to heavy weight.) Bench Press (8×3, Build to a moderate to heavy weight.) WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 2 Inch Worms to Pike Push Ups 150m...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 500m Run or 35 Cal Bike 50 Knees to Chest 500m Run or 35 Cal Bike 40 Z Press 500m Run or 35 Cal Bike 30 Walking Lunges each 500m Run or 35 Cal Bike 3 Sled Pushes each Performance 800m Run or 55 Cal Bike...Read More

CrossFit Mile Zero – CrossFit Strength Split Stance DB Romanian Deadlift (5×5/5, Building to a Moderate Weight) 6×5/5 DB Rows 5×8, Build to a Moderate Weight WOD Metcon (Time) Fitness 750m Row/Ski 40 Russian KB Swings 20 Jumping Pull Ups Performance 1000m Row/Ski 50 Russian KB Swings (53/35) 30 Pull Ups Compete 1000m Row/Ski 50...Read More

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5, Build to a Moderate Weight) Push Press (7×5, Build to a Moderate Weight) WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 15 Wallballs 8/7 Cal Bike or 100m Run Performance Every 3 Minutes for 5 Rounds 20 Wallballs (20/14) 12/10 Cal Bike or 150m...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as you like 100 Row/Ski, 70 Cal Bike, or 1000m Run 60 Sit Ups 40 Air Squats 30 Up Downs 20 Hang Power Cleans Performance Partition as you like 120 Row/Ski, 90 Cal Bike, or 1200m Run 80 Alternating V-Ups 60 Air Squats 40 Burpees...Read More