CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Reps) Fitness AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpees to a 6” Target 10 Russian Swings 30 Single Unders Performance AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Pull Ups 10 Russian Swings (53/35) 30 Double Unders Compete AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Chest to Bar Pull Ups 10 American Swings (53/35) 30 Heavy Single Unders Goal: Max Calories Rotate on the row/ski as Partner B finishes one full round. Aim for 2:00 per round. Fist bumps, high fives, shakas.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (10x(1+1)) Build to a weight slightly heavier than you intend to use for the workout. WOD Metcon (Time) Fitness 5 Rounds for Time 200/150m Row 5 Power Snatches Performance 5 Rounds for Time 250/200m Row 5 Power Snatches (95/65) Compete 5 Rounds for Time 300/250m Row 5 Power Snatches (135/95) Goal: 10-12 Minutes Cap: 15 Minutes Push the pace on the rower. 80 seconds or less. Choose a weight that allows touch and go reps or fast singles. Adjust the weight on the barbell to what makes sense for you. 5/5 Alt DB Snatch if needed.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Seated Single Arm DB Press (8×5/5, Stay lighter and alternate arms each rep. Use one DB.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Knees to Chest 8 Step Ups 8 DB Bench/Floor Press Performance AMRAP 12 AMRAP 12 10 Toes to Bar 10 Box Jump/Step Overs (24/20) 10 DB Bench Press (35/25) Compete AMRAP 12 12 Toes to Bar 12 Box Jump Overs (24/20) 12 DB Bench Press (50/35) Goal: 4+ Rounds Aim to complete all movements in 1-2 sets. Break up the Toes to Bar and Bench early before fatigue fully sets in. Smooth transitions in and out.Read more

CrossFit Mile Zero – CrossFit WOD Triple 2 (Time) Fitness 4 Rounds 400/350m Row 50 Single Unders 500m Run Performance 4 Rounds 500/400m Row 50 Double Unders 800m Run Compete 2000/1600m Row 200 Double Unders 2 Mile Run Goal: Under 30 Minutes Cap: 35 Minutes Quality over Quantity. Aim for 70-80% Effort throughout. Settle in Early.Read more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(2+1), work just beyond the weight you plan to use for the workout.) WOD Metcon (Time) Fitness 1600/1400m Bike Then 10 Rounds for Time 3 Clean and Jerks 3 Up Downs Performance 1800/1600m Bike Then 10 Rounds for Time 3 Clean and Jerks (115/75) 3 Burpees over Bar Compete “Grettel” 10 Rounds for Time 3 Clean and Jerks (135/95) 3 Burpees over Bar Then 2,000/1800m Bike Goal: 8-10 Minutes Cap: 12 Minutes Both movements, come out fast and hold. The weight should be light enough that you can handle some rounds of touch and go reps on clean and jerks. Keep on moving!Read more