CrossFit Mile Zero – CrossFit Strength Push Jerk (8×2. Last 3-5 sets 75%+) WOD Metcon (Time) Fitness 3 Rounds for Time 10/8 Cal Bike 12 Knee Raises 9 Push Jerks Performance 3 Rounds for Time 12/10 Cal Bike 12 Toes to Eye Level 9 Push Jerks (95/65) Competition 3 Rounds for Time 15/12 Cal Bike 12 Toes to Bar 9 Push Jerks (135/95)Read more

CrossFit Mile Zero – CrossFit WOD Partner Eva (Time) Fitness 5 Rounds for Time 400m Run/1200m Bike 30 Russian Swings 30 Jumping Pull Ups Performance 5 Rounds for Time 800m Run/2400m Bike 30 American Swings (53/35) 30 Pull Ups Compete 5 Rounds for Time 800m Run/2400m Bike 30 American Swings (70/53) 30 Pull Ups Goal: 20-25 Minutes Cap: 30 Minutes Alternate every 200m on the run. You go, I go. Switch as needed. Partner up and have some fun.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean + Shoulder to Overhead (Every 1:30×8, Build to workout weight or just above.) WOD Metcon (Time) Fitness 400m Row 20 Burpees 10 Hang Clean and Jerk Performance 500m Row 30 Burpees 10 Clean and Jerk (135/95) Competition 500m Row 30 Burpees over Bar 10 Clean and Jerk (185/125)Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (Every 1:30 x3, Build to Starting Weight) WOD Metcon (Weight) Fitness EMOM 20 -10 Knee Raises -6 Cal Ski -2 Deadlifts -Rest Performance EMOM 20 -10 Toes to Eye Level -8 Cal Ski -2 Deadlifts -Rest Competition EMOM 20 -10 Toes to Bar -10 Cal Ski -2 Deadlifts -Rest *Score is Final WeightRead more

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