CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 600m Run 100m Farmers Carry 5 Pike Walks + Hand Release Push Up 300m Run 100′ Walking Lunges 300m Run 5 Pike Walks + Hand Release Push Up 100m Farmers Carry 600m Run Performance 800m Run 100m Farmers Carry (Heavy) 5 Wall Walks 400m Run 200′ Walking Lunges 400m Run 5 Wall Walks 100m Farmers Carry (Heavy) 800m Run Competition 1000m Run 100m Farmers Carry (Heavy) 50′ Handstand Walk 500m Run 200′ Walking Sandbag Lunges 500m Run 50′ Handstand Walk 100m Farmers Carry (Heavy) 1000m RunRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (6×2, Build to a Heavy Double) WOD Metcon (3 Rounds for time) Fitness Every 5:00x 3 Rounds 10/8 Cal Bike 10 Jumping Chest to Bar Pull Ups 15 Wallballs Performance Every 5:00x 3 Rounds 12/10 Cal Bike 10 Chest to Bar Pull Ups 20 Wallballs (20/14) Competition Every 5:00x 3 Rounds 15/12 Cal Bike 7 Muscle Ups 25 Wallballs (20/14)Read more

CrossFit Mile Zero – CrossFit Strength Snatch + Overhead Squat (Every 1:30×8, (1+1)) WOD Metcon (Weight) Fitness 30 Single Unders 5-4-3-2-1 Hang Power Snatches Performance 20-30 Double Unders 5-4-3-2-1 Power Snatches Competition 50 Double Unders 5-4-3-2-1 Squat Snatches *Score is Final WeightRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 25 Cal Row 15 Burpees 10 Deadlifts Performance 5 Rounds for Time 30 Cal Row 20 Burpees over Rower/Barbell 10 Deadlifts (185/125) Competition 5 Rounds for Time 40 Cal Row 20 Burpees over Rower/Barbell 10 Deadlifts (225/155) Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength WOD Dumbbell Thruster (6×5, building up to workout weight or slightly beyond) CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more