CrossFit Mile Zero – CrossFit Strength Clean (E2MOM x8 2x (Hang Clean + Power Clean + Front Squat) *Build to a Heavy Complex. Cycling around 70% of Clean last 2 rounds. Don’t let go of the barbell.) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Power Cleans 6 Burpees Performance 5 Rounds for Time 200m Run 5 Power Cleans (135/95) 6 Burpees over Bar Competition 5 Rounds for Time 200m Run 5 Power Cleans (185/125) 6 Burpees over BarRead more

CrossFit Mile Zero – CrossFit CONDITIONING 30 Bike Cals (Time) 40 Bike Cals (Time) 50 Bike Cals (Time) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 20 15/12 Cal Bike 100m Farmers Carry 15 Russian Swings 12 Step Ups (20/16) Performance AMRAP 20 20/16 Cal Bike 100m Farmers Carry (53s/35s) 15 Russian Swings (53/35) 12 Box Jumps (20/16) Competition AMRAP 20 25/20 Cal Bike 100m Farmers Carry (70s/53s) 15 Russian Swings (70/53) 12 Box Jumps (24/20)Read more

CrossFit Mile Zero – CrossFit Strength Push Press (E2MOM x8 Build to a heavy triple) WOD Metcon (AMRAP – Rounds) Fitness EMOM 16 1- 12 Alt DB Snatch 2- 8 Slamballs 3- 100m Ski 4- Rest Performance EMOM 16 1- 12 Alt DB Snatch (35/25) 2- 10 Slamballs (30/20) 3- 150m Ski 4- Rest Competition EMOM 16 1- 12 Alt DB Snatch (50/35) 2- 10 Slamballs (40/30) 3- 200m Ski 4- Rest *Score complete rounds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E1:45MOM x10 Build up to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 5 DB Squat Cleans 10 Abmat Sit Ups 12/10 Cal Row Performance AMRAP 10 5 DB Squat Cleans (35s/25s) 10 Stick Sit Ups 15/12 Cal Row Competition AMRAP 10 5 DB Squat Cleans (50s/35s) 15 GHD Sit Ups 20/16 Cal RowRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness AMRAP 25 300m Run Together 30 Russian Swings 30 Hanging Knee Raises 30 DB Snatches 25/20 Cal Ski Performance AMRAP 25 400m Run Together 30 American Swings (53/35) 30 Knees to Arm Pit 30 DB Snatches (35/25) 30/24 Cal Ski Competition AMRAP 25 400m Run Together 30 American Swings (70/53) 30 Knees to Elbow 30 DB Snatches (50/35) 30/24 Cal Ski Bike Cals (Time) Fitness 80/60 Bike Cals Performance 90/70 Bike Cals Competition 100/80 Bike CalsRead more