CrossFit Mile Zero – CrossFit Strength Thruster (10×1. Build to a Heavy Single.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Burpees 10 Wallballs 10/8 Cal Row Performance AMRAP 12 5 Burpees to Target 10 Wallballs (14/10) 12/10 Cal Row Competition AMRAP 12 5 Burpees Pull Ups 10 Wallballs (20/14) 15/12 Cal RowRead more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, Last 4 Sets above 80%) WOD Metcon (2 Rounds for time) Fitness 15-12-9 Abmat Sit Ups Box Step Overs Horizontal Bar Push Ups Rest 2 Minutes 9-12-15 Knee Raises Box Step Overs Horizontal Bar Push Ups Performance 15-12-9 GHD Sit Ups Box Jump Over (24/20) Push Ups Rest 2 Minutes 9-12-15 Toes to Bar Box Jump Overs Push Ups Competition 18-15-12 Toes to Bar Box Jump Over (24/20) Push Ups Rest 2 Minutes 12-15-18 GHD Sit Ups Box Jump Overs Push UpsRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Row 100m Suitcase Carry 50′ Walking Lunges 600m Bike Performance AMRAP 30 400m Row 100m Suitcase Carry (40/25) 50′ Sandbag Lunges 800m Bike Competition AMRAP 30 500m Row 100m Suitcase Carry (53/35) 100′ Sandbag Lunges 1000m BikeRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups 6 Rounds. Fitness 3 Pull Up Negatives Performance 2 Pull Ups into 1 Chest to Bar Competition 1 Pull Up into 1 Chest to Bar into 1 Muscle Up WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 21 Russian Swings 30-50 Single Unders 6 Jumping Chest to Bar Pull Ups Performance 3 Rounds for Time 400m Run 21 Russian Swings (53/35) 20-30 Double Unders 9 Chest to Bar Pull Ups Competition 3 Rounds for Time 400m Run 21 American Swings (53/35) 30 Double Unders 6 Muscle UpsRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(1+1). Get Heavy) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 secondsRead more