CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run or 1000m Row 20 Power Snatches (light) or alternating DB Snatches (moderate) 40 Hanging Knee Raises 800m Run or 1000m Row 40 Hanging Knee Raises 20 Power Snatches (light) or alternating DB Snatches (moderate) 800m Run or 1000m Row Performance 1200m Run or 1500m Row 20 Power Snatches (95/65) 40 Toes to bar 800m Run or 1000m Row 40 Toes to bar 20 Power Snatches (95/65) 1200m Run or 1500m Row Compete 1600m Run or 2000m Row 25 Power Snatches (135/95) 50 Toes to bar 800m Run or 1000m Row 50 Toes to bar 25 Power Snatches (135/95) 1600m Run or 2000m Row Goal Time: 25-28 Minutes Time Cap: 30 Minutes Alternate as desired with partner. Run/row should be broken up into 200/250m intervals. Use your rest wisely to minimize your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (115/75) Compete 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (155/105) Goal Time: 1:30 or less Run should be at a quick clip, mind the rocks. Do your best to not set down the barbell until you’re done. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (115/75) Compete 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (155/105) Goal Time: 1:30 or less Run should be at a quick clip, mind the rocks. Do your best to not set down the barbell until you’re done. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (115/75) Compete 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (155/105) Goal Time: 1:30 or less Run should be at a quick clip, mind the rocks. Do your best to not set down the barbell until you’re done. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (115/75) Compete 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (155/105) Goal Time: 1:30 or less Run should be at a quick clip, mind the rocks. Do your best to not set down the barbell until you’re done. Manage your heart rate in the later rounds.Read more