CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 Partner 1 15 Russian Swings 9 Sumodeadlift Highpulls 3 Zombie Climbs Partner 2 15/12 Cal Bike Performance AMRAP 30 Partner 1 15 Russian Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 2 Rope Climbs Partner 2 20/16 Cal Bike Compete AMRAP 30 Partner 1 15 American Swings (53/35) 9 Sumodeadlift Highpulls (53/35) 3 Rope Climbs Partner 2 25/20 Cal Bike Goal: 10+ Rounds Partner 1 moves through the AMRAP while partner 2 bikes. Alternate when bike is complete. Settle in to a pace early and take a break before the rope climbs. Scale the reps/height on the rope if needed.Read more

CrossFit Mile Zero – CrossFit Strength Clean Pull + Hang Power Clean + Power Clean WOD Metcon (Time) Fitness 750m Run 30 Hang Power Cleans 750m/600m Row *Partition as desired Performance 1000m Run 30 Power Cleans (115/75) 1000/800m Row *Partition as desired Compete 1000m Run 30 Power Cleans (155/105) 1000/800m Row Goal: 12-14 Minutes Cap: 16 Minutes Cardio components should be done under 5 minutes. Scale the weight before scaling reps on cleans. Heavy effort with short breaks. KEEP MOVING.Read more

CrossFit Mile Zero – CrossFit Strength Thruster (8×2, build to a heavy double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up Downs 15 Wallballs 30 Single Unders Performance AMRAP 12 5 Burpees 15 Wallballs (20/14) 30 Double Unders Compete AMRAP 12 10 Burpees 20 Wallballs (20/14) 40 Double Unders Goal: 5 Rounds Reps are small enough that the goal is to remain unbroken. Rest during the transitions of movements. Put your head down and do your best to keep moving.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness -1000m Row/2000m Bike 5 Rounds 5 Horizontal Push Ups 10 Russian Swings -750m Ski/1500m Bike 5 Rounds 10 Air Squats 10 Kettlebell Deadlifts -1000m Row/2000m Bike Performance -1250m Row/2500m Bike 5 Rounds 10 Push Ups 15 Russian Swings (53/35) -1000m Ski/2000m Bike 5 Rounds 10 Air Squats 15 Kettlebell Deadlifts (53/35) -1250m Row/2500m Bike Compete -1500m Row/3000m Bike 5 Rounds 15 Push Ups 15 Russian Swings (53/35) -1250m Ski/2500m Bike 5 Rounds 15 Air Squats 15 Kettlebell Deadlifts (53/35) -1500m Row/3000m Bike Goal: 25-30 Minutes Cap: 35 Minutes For quality, not time. Row/Bike at 70-80% capacity. Treat this as an active recovery day.Read more

CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Build to a light to moderate weight.) Pallof Press (Checkmark) 7×6/6. Hold the extension before bringing in. WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Step Ups -Rest 2 Minutes- 9-12-15 Abmat Sit Ups Step Ups Performance 15-12-9 Stick Sit Ups Box Jumps/Step Ups (24/20) -Rest 2 Minutes- 9-12-15 Toes to Bar Box Jumps/Step Ups (24/20) Compete 21-15-9 Toes to Bar Box Jumps/Step Ups (24/20) -Rest 2 Minutes- 9-15-21 GHD Sit Ups Box Jumps/Step Ups (24/20) Goal: 10-12 Minutes Cap: 15 Minutes Aim for each workout under 5 minutes. Break up the Toes to Bar early so you don’t over fatigue in the later rounds. Scale reps before scaling movement.Read more