CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more