CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 7 Rounds for Time 4 Deadlifts 17 Hanging Leg Raises Then 76 Calorie Row/Ski Performance 7 Rounds for Time 4 Deadlifts (275/185) 17 Toes to Eye Level Then 76 Calorie Row/Ski Competition 7 Rounds for Time 4 Deadlifts (315/225) 17 Toes to Bar Then 76 Calorie Row/SkiRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean Pull + Clean + Jerk Working Sets @ 60-75%) WOD Metcon (Weight) Fitness 5-4-3-2-1 Power Clean 150m Run after each Round *Score Final Clean Weight Performance 5-4-3-2-1 Clean 200m Run after each Round *Score Final Clean Weight Competition 5-4-3-2-1 Clean 250m Run after each Round *Score Final Clean WeightRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (E1:30MOM x10 2-4 Weighted Pull Ups + 5-10 Second Chin over Bar Hold) WOD Metcon (Time) Fitness 3 Rounds for Time 18 Wallballs 15/12 Cal Row 12 Box Step Overs Performance 3 Rounds for Time 24 Wallballs (14/10) 18/15 Cal Row 12 Box Jump Overs (20/16) Competition 3 Rounds for Time 24 Wallballs (20/14) 18/15 Cal Row 12 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E4MOM x 2 400m Row at Goal Pace Then 200m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 200m Row 10-15 Knee/Horizontal Bar Push Ups 200m Ski 15 Russian Swings (Moderate Load) 600m Bike Performance AMRAP 25 250m Row 10-15 Hand Release Push Ups 250m Ski 15 Russian Swings (Moderate Load) 800m Bike Competition AMRAP 25 300m Row 10-15 Hand Release Push Ups 300m Ski 15 Russian Swings (Moderate Load) 1000m BikeRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2:30MOM x 5 Rounds 2 Front Squats at 90%) WOD Metcon (Time) Fitness 5 Rounds for Time 15 Abmat Sit Ups 10 DB Power Cleans 5 Jumping Chest to Bar Pull Ups Performance 5 Rounds for Time 15 GHD Sit Ups 10 DB Power Cleans (35s/25s) 5 Jumping Bar Muscle Ups Competition 5 Rounds for Time 15 GHD Sit Ups 10 DB Power Cleans (50s/35s) 5 Bar Muscle UpsRead more