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 Partner WOD Metcon (Time) Fitness 5 Rounds for Time 40 Cal Row 32 DB Thrusters 24 Hanging Leg Raises 16 Burpees 8 Deadlifts Performance 5 Rounds for Time 50 Cal Row 40 DB Thrusters (25/15) 30 Toes to Bar 20 Burpees 10 Deadlifts (185/125) Compete 5 Rounds for Time 50 Cal Ski 40 DB Thrusters (35/25) 30 Toes to Bar 20 Burpees 10 Deadlifts (225/155) Goal Time: Under 30 Minutes Time Cap: 35 Minutes Slow and Steady. You go, I go. Partition as you like. Show up, have fun, hang out, go home.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 40 Cal Row 32 DB Thrusters 24 Hanging Leg Raises 16 Burpees 8 Deadlifts Performance 5 Rounds for Time 50 Cal Row 40 DB Thrusters (25/15) 30 Toes to Bar 20 Burpees 10 Deadlifts (185/125) Compete 5 Rounds for Time 50 Cal Ski 40 DB Thrusters (35/25) 30 Toes to Bar 20 Burpees 10 Deadlifts (225/155) Goal Time: Under 30 Minutes Time Cap: 35 Minutes Slow and Steady. You go, I go. Partition as you like. Show up, have fun, hang out, go home.Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more