CrossFit Mile Zero – CrossFit Strength WOD Dumbbell Thruster (6×5, building up to workout weight or slightly beyond) CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Power Clean (Every 1:30 x8, 2 Power Cleans) WOD Metcon (Time) Fitness Every 3:00 x6 200m Run 5 Hang Power Cleans Performance Every 3:00 x6 250m Run 5 Hang Power Cleans (155/105) Competition Every 3:00 x6 300m Run 5 Hang Power Cleans (185/125) *Score the Slowest Round Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 2000m Bike or 1000m Ski 20 Jumping Pull Ups 50′ Bear Crawl 30 Cal Row 50′ Bear Crawl 20 Jumping Pull Ups 2000m Bike or 1000m Ski Performance 2500m Bike or 1250m Ski 20 Pull Ups 30′ Handstand Walk 40 Cal Row 30′ Handstand Walk Pull Ups 2500m Bike or 1250m Ski Competition 3000m Bike or 1500m Ski 10 Muscle Ups 50′ Handstand Walk 50 Cal Row 50′ Handstand Walk 10 Muscle Ups 3000m Bike or 1500m Ski Time Cap: 30 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (6×5, Building to a moderate weight. Just above weight for workout.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×4, Build to heaviest set of 4) Split Squat (6×5/5, moderate DB or KB) Step back into spilt (Jerk side) and bring back knee to floor WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9 Russian KB Swings Burpees Pike Push Ups Performance 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Handstand Push Ups Competition 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Strict Handstand Push Ups Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more