CrossFit Mile Zero – CrossFit Strength Back Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) Front Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Row/Ski 5 Goblet Squats 5 Ring Rows/Horizontal Rows Performance AMRAP 12 15/12 Cal Row/Ski 5 Goblet Squats (50/35) 8 Ring Rows/Horizontal Rows Compete AMRAP 12 18/15 Cal Row/Ski 5 Front Squats (135/95) 8 Ring Rows/Horizontal Rows Goal: 5 Rounds Moderate Pace throughout. Row/Ski moderately hard and transition right into squats. Slow down and focus on form for the rows. Scale reps if needed.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness With a Partner 1000m Run (Alt 100m) 20 Sit Ups 20 Wallballs 20 Lunges 800m Row (Alt 200m) 20 Sit Ups 20 Wallballs 20 Lunges 1600m Bike (Alt 400m) 20 Sit Ups 20 Wallballs 20 Lunges Performance With a Partner 1200m Run (Alt 200m) 40 Toes to Bar 40 Wallballs (20/14) 40 Lunges 1000m Row (Alt 250m) 30 Toes to Bar 30 Wallballs (20/14) 30 Lunges 2000m Bike (Alt 500m) 20 Toes to Bar 20 Wallballs (20/14) 20 Lunges Compete With a Partner 1200m Run (Alt 200m) 40 GHD Sit Ups 40 Wallballs (20/14) 40 Lunges 1000m Row (Alt 250m) 30 GHD Sit Ups 30 Wallballs (20/14) 30 Lunges 2000m Bike (Alt 500m) 20 GHD Sit Ups 20 Wallballs (20/14) 20 Lunges Goal: Under 30 Minutes Cap: 30 Minutes You go, I go. Alternate as needed. Cardio intervals are intentionally...Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a moderate to heavy weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Up/Down Deadlifts 10 DB Hang Clean 150m Run Performance AMRAP 12 5 Burpee Deadlifts (35s/25s) 10 DB Hang Clean (35s/25s) 200m Run Compete AMRAP 12 5 Sandbag Burpee Deadlifts 10 Sandbag Hang Clean 200m Run Goal: 5+ Rounds Choose a movement that you can have some fun with. Keep your core tight on the burpee deadlifts. Find and hold a pace that you can maintain early.Read more

CrossFit Mile Zero – CrossFit Strength Thruster (5-4-3-3-2-2, build to a moderate weight.) WOD Metcon (Weight) Fitness Every 3 Minutes for 8 Rounds 10 Russian KB Swings 5/4 Cal Bike 1 Cluster Performance Every 3 Minutes for 8 Rounds 10 Russian KB Swings (53/35) 6/5 Cal Bike 1 Cluster Compete Every 3 Minutes for 8 Rounds 10 Russian KB Swings (70/53) 8/7 Cal Bike 1 Cluster Work to the heaviest weight you can hit cleanly. Aim for at least 1 minute rest between rounds.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 600m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 400m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 200m Run/Ski Performance 1000m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 800m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 600m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 400m Run/Ski Compete 1000m Run/Ski 20 Box Step Ups (20)(50/35) 20 Alternating DB Snatches (50/35) 800m Run/Ski 20 Box Step Ups (20)(50/35) 20 Alternating DB Snatches (50/35) 600m Run/Ski 20 Box Step Ups (20)(50/35) 20 Alternating DB Snatches (50/35) 400m Run/Ski Goal: 20-25 Minutes Cap: 28 Minutes Quality over quantity. Ditch the DB on Step Ups if needed. Intentionally slow down the cardio to keep a conversational pace.Read more