CrossFit Mile Zero – CrossFit Strength Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.) WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Sets AMRAP 3 7 Shoulder to Overhead with Barbell or DB 7 Up Downs 7 Hang Power Cleans with Barbell or DB Rest 1:00 Between Rounds Performance 4 Sets AMRAP 3 7 Shoulder to Overhead (95/65) 7 Burpees over the Bar 7 Power Cleans (95/65) Rest 1:00 Between Rounds Compete 4 Sets AMRAP 3 7 Shoulder to Overhead (135/95) 7 Burpees over the Bar 7 Power Cleans (135/95) Rest 1:00 Between Rounds Goal: 2 Rounds per AMRAP Rounds are fast, with quick transitions between movements. Aim for unbroken Shoulder to Overhead. 30 seconds is allotted per segment. Pick up where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.) WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Sets AMRAP 3 7 Shoulder to Overhead with Barbell or DB 7 Up Downs 7 Hang Power Cleans with Barbell or DB Rest 1:00 Between Rounds Performance 4 Sets AMRAP 3 7 Shoulder to Overhead (95/65) 7 Burpees over the Bar 7 Power Cleans (95/65) Rest 1:00 Between Rounds Compete 4 Sets AMRAP 3 7 Shoulder to Overhead (135/95) 7 Burpees over the Bar 7 Power Cleans (135/95) Rest 1:00 Between Rounds Goal: 2 Rounds per AMRAP Rounds are fast, with quick transitions between movements. Aim for unbroken Shoulder to Overhead. 30 seconds is allotted per segment. Pick up where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, Build to a Heavy Double) Front Squat (8×2, Build to a Heavy Double) Bent Over Row (Single Arm DB Row x5/5) WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Repeat from 12/9/24Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, Build to a Heavy Double) Front Squat (8×2, Build to a Heavy Double) Bent Over Row (Single Arm DB Row x5/5) WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Repeat from 12/9/24Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, Build to a Heavy Double) Front Squat (8×2, Build to a Heavy Double) Bent Over Row (Single Arm DB Row x5/5) WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Repeat from 12/9/24Read more