CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 2, 300m Runs Together 200 Single Unders 100 Wallballs 100 Calorie Bike 50 Devils Press 50 Alternating Lunges Performance 2, 400m Runs Together 240 Double Unders 120 Wallballs (20/14) 120 Calorie Bike 60 Devils Press (35s/25s) 60 Alternating Lunges (35s/25s) Compete 2, 500m Runs Together 300 Double Unders 150 Wallballs (20/14) 150 Calorie Bike 75 Devils Press (35s/25s) 75 Alternating Lunges (35s/25s) Goal Time: 30 Minutes or Less Time Cap: 35 Minutes You go, I go. Switch as needed. Keep it steady and keep it moving. First Bumps. High Fives. Have Fun.Read more

CrossFit Mile Zero – CrossFit Strength Split Squat (7×3/3 Build to a heavier weight.) Step back into spilt (Jerk side) and bring back knee to floor V Ups (Checkmark) 7×10 WOD Metcon (Time) Fitness Every 3 Minutes for 6 Rounds 10/8 Calorie Bike 10 Up/Down Box Step Ups (20) Performance Every 3 Minutes for 6 Rounds 12/10 Calorie Bike 10 Burpee Box Overs (24/20) Compete Every 3 Minutes for 6 Rounds 15/12 Calorie Bike 12 Burpee Box Overs (24/20) Goal Time: 1:15-1:30 per round Time Cap: 1:30 Bike at a moderately hard pace Transitions are fast, you need to keep moving. If you hit 1:30 scale the calories and reps. Score is the slowest Round 2-6Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 85% for max reps.) Shoulder Press (7×3, Last set at 85% for max reps.) DB RDL (Weight) One DB per hand, go heavier to finish. 7×8 WOD Metcon (Weight) Fitness 15 Minutes to Establish Heaviest Power Clean + Front Squat + Shoulder to Overhead Performance 15 Minutes to Establish Heaviest Power Clean + Front Squat (x2) + Shoulder to Overhead Compete Heavier Goal: As heavy as you can within threshold. Take the time you need between attempts to stay fresh. Work within your means. If form breaks, lighten the load.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Quality 500m Run or 625m Row 100m Sandbag Over Shoulder Carry 100m Farmers Carry Performance 4 Rounds for Quality 600m Run or 750m Row 100m Sandbag Over Shoulder Carry 100m Farmers Carry (35s/25s) Compete 4 Rounds for Quality 800m Run or 1000m Row 150m Sandbag Over Shoulder Carry 100m Farmers Carry (50s/35s) Goal Time: Under 30 Minutes Time Cap: 35 Minutes Run/Row at 70-80% intensity. Settle in early to a pace and maintain a lower heart rate. Keep the DBs straight on the farmers carry.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (7×2 at moderate load. SPEED THROUGH THE MIDDLE.) Ring Plank (Time) 7x:20 WOD Metcon (AMRAP – Reps) Fitness EMOM 16 Alt DB Snatch Sit Ups Calorie Ski Erg Russian KB Swings Performance EMOM 16 Alt DB Snatch (50/35) Sit Ups Calorie Ski Erg Russian KB Swings (53/35) Compete EMOM 16 Power Snatch (95/65) Sit Ups Calorie Ski Erg Russian KB Swings (70/53) Goal 50 Reps per round :45 seconds of work, :15 seconds to transition. Give yourself the time to change movements. Steady movement throughout the workout.Read more