CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat 5x(1+3), building just above workout weight. Power Snatch + Overhead Squat (5x(1+3), building just above workout weight.) WOD Scaled Nancy (Time) 5 Rounds for Time 250m Run or 250m Ski 15 Goblet Squats Front Squat Nancy (Time) 5 Rounds for Time 400m Run 15 Front Squats (95/65) Goal:12-16 Minutes Cap:18 Minutes Aim for 2 or more unbroken squat rounds. Scale reps or weight as needed. Keep the run moderately quick. Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Max Reps at 95%) Shoulder Press (7×3, Last Set Max Reps at 95%) DB Single Arm Row (Weight) 7×5/5 WOD Metcon (AMRAP – Reps) Fitness AMRAP 2×4 10 Hanging Knees to Chest 10 Box Step Ups With time remaining max up downs -Rest 1 Minute between Rounds- Performance AMRAP 2×4 10 Toes to Bar 10 Box Jump/Step Overs (24/20) With time remaining max burpees -Rest 1 Minute between Rounds- Compete AMRAP 2×4 12 Toes to Bar 12 Box Jump/Step Overs (24/20) With time remaining max burpees -Rest 1 Minute between Rounds- Goal: 40+ Reps Work on your hardest variation of Toes to bar. Scale reps before you scale the movement. Move at a repeatable effort round over round. Try to ramp up your intensity in rounds 3-4.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 25-20-15-10 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Performance 40-30-20-10 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Compete 45-35-25-15 Calorie Row/Ski Russian Swings (53/35) Medicine Ball Sit Ups Lunges Goal Time: 20-25 Minutes Cap: 30 Minutes Quality over Quantity. Intentionally slow down the row to a conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3) Build up just beyond working weight for workout. Power Clean (Build up just beyond working weight for workout.) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike or 100m Ski 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike or 150m Ski 9 Deadlifts (115/75) 6 Hang Power Cleans (115/75) Compete 5 Rounds for Time 12/9 Cal Bike or 150m Ski 9 Deadlifts (155/105) 6 Hang Power Cleans (155/105) Goal:10-12 Minutes Cap: 15 Minutes Moderately hard pace on the bike/ski. Deadlifts unbroken or in two sets to protect your back. Cleans with quick transitions.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (7×3, Last Set Max Reps at 95%) Back Squat (7×3, Last Set Max Reps at 95%) Dips 7×3-5. Push Ups, Dips, Ring Dips as deep as possible. WOD Metcon (AMRAP – Rounds and Reps) Fitness 20 Wallballs 20 Step Ups 60 Single Unders Performance AMRAP 10 25 Wallballs (20/14) 25 Box Jumps/Step Ups 50 Double Unders Compete AMRAP 10 30 Wallballs (20/14) 30 Box Jumps/Step Ups 60 Double Unders Goal: 3 Rounds Keep Wallballs in 2-3 sets with quick rest. Keep your Step Ups/Box Jumps consistent. If you’re working on double unders, lower the reps and practice!Read more