CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, Build to a Moderate or Heavy Double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 3 Deadlifts 3 Push Up Negatives 30 Single Unders Performance AMRAP 10 3 Deadlifts (185/135) 3 Hand Release Push Ups 30 Double Unders Compete AMRAP 10 3 Deadlifts (225/155) 3 Ring Dips 30 Double Unders Goal: 8+ Rounds Settle in to your pace early. Take a deep breath before your deadlifts and push/dips. Scale down double under reps before the movement.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, Build to a Moderate or Heavy Weight) Front Squat (8×3, Build to a Moderate or Heavy Weight) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Sprint or 400m Bike 4 Goblet Squats 8 Horizontal Rows Rest 1 Minute between Rounds Performance 5 Rounds for Time 200m Sprint or 500m Bike 4 Front Squats (115/75) 8 Horizontal Rows Rest 1 Minute between Rounds Compete 6 Rounds for Time 200m Sprint or 500m Bike 4 Front Squats (115/75) 8 Horizontal Rows Rest 1 Minute between Rounds Goal: Under 12 Minutes, 1:30-1:45 rounds. Cap: 15 Minutes Come out harder on Round 1 and make adjustments as needed. Slow down the horizontal rows. Quality over speed. Use a weight on front squats that you can get straight to the bar and into reps.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 6 Rounds for Time 15 Cal Bike 21 Russian Swings 12 Horizontal Rows 6 Alt DB Snatches Performance 8 Rounds for Time 20 Cal Bike 21 American Swings (53/35) 12 Pull Ups 6 Alt DB Snatches (50/35) Compete 8 Rounds for Time 25 Cal Bike 21 American Swings (53/35) 12 Pull Ups 6 Power Snatches (135/95) Goal: 25 Minutes Cap: 30 Minutes You go, I go. Transition as needed. Bike Hard. Keep the reps clean outside the bike. Settle in with your partner and have some fun!Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat 5x(1+3), building just above workout weight. Power Snatch + Overhead Squat (5x(1+3), building just above workout weight.) WOD Scaled Nancy (Time) 5 Rounds for Time 250m Run or 250m Ski 15 Goblet Squats Front Squat Nancy (Time) 5 Rounds for Time 400m Run 15 Front Squats (95/65) Goal:12-16 Minutes Cap:18 Minutes Aim for 2 or more unbroken squat rounds. Scale reps or weight as needed. Keep the run moderately quick. Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Max Reps at 95%) Shoulder Press (7×3, Last Set Max Reps at 95%) DB Single Arm Row (Weight) 7×5/5 WOD Metcon (AMRAP – Reps) Fitness AMRAP 2×4 10 Hanging Knees to Chest 10 Box Step Ups With time remaining max up downs -Rest 1 Minute between Rounds- Performance AMRAP 2×4 10 Toes to Bar 10 Box Jump/Step Overs (24/20) With time remaining max burpees -Rest 1 Minute between Rounds- Compete AMRAP 2×4 12 Toes to Bar 12 Box Jump/Step Overs (24/20) With time remaining max burpees -Rest 1 Minute between Rounds- Goal: 40+ Reps Work on your hardest variation of Toes to bar. Scale reps before you scale the movement. Move at a repeatable effort round over round. Try to ramp up your intensity in rounds 3-4.Read more