CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 7×3, Last Set for max reps at 90%) Front Squat (7×3, Last Set at 90% for max reps) Ring Rows (7×3) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Jumping Pull Ups 25 Single Unders 5 Front Squats 25 Single Unders Performance AMRAP 12 5 Pull Ups 25 Double Unders 5 Front Squats (135/95) 25 Double Unders Compete AMRAP 12 5 Chest to Bar Pull Ups 25 Double Unders 5 Front Squats (185/125) 25 Double Unders Goal: 5+ Rounds 30+ Pull Ups Choose a pull up variation and squat weight that allow unbroken reps. :30 seconds or less spent on jump rope.Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Checkmark) 5/4 Bike Cals Power Clean + Overhead (7x(1+1), build to a moderate weight) WOD Metcon (Weight) Fitness AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Performance AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Compete Same as Rx Goal: Build to heaviest physical tolerance. Sprint Effort on the bike Aim for roughly 5 attempts during the WOD. Take your time on the execution of your set up.Read more

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time) For time: 21 jumping pull-ups 42 double-unders 21 thrusters (weight 1) 18 pull-ups 36 double-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg) M: 65...Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness 0-8: 800m Row 8-16: AMRAP 5 5 Jumping Pull Ups 100m Run 16-24: 800m Ski 24-32: AMRAP 5 5 Jumping Pull Ups 100m Run Performance 0-8: 1000m Row 8-16: AMRAP 5 5 Pull Ups 150m Run 16-24: 1000m Ski 24-32: AMRAP 5 5 Pull Ups 150m Run Compete 0-8: 1200m Row 8-16: AMRAP 5 5 Chest to Bar Pull Ups or 3 Muscle Ups 200m Run 16-24: 1200m Ski 24-32: AMRAP 5 5 Chest to Bar Pull Ups or 3 Muscle Ups 200m Run Goal: 5+ Rounds Cardio segments under 5 minutes. Pick up AMRAP #2 where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×5, last set open at 85%) Shoulder Press (7×5, last set open at 85%) Toes to Ring (Checkmark) 7×5 WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Burpee Box Jump/Step Ups 100m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10 Burpee Box Jump/Step Overs (24/20) 100m Farmers Carry (35s/25s) Compete 3 Rounds for Time 25 Wallballs (20/14) 10 Burpee Box Jump/Step Overs (24/20) 100m Farmers Carry (50s/35s) Goal: 10-12 Minutes Cap: 15 Minutes Aim for unbroken wallballs. Steady burpee box jumps. Double DB carries.Read more