CrossFit Mile Zero – CrossFit Strength Pull Up Negatives (Negative Pull Up into Kip Swing x3) Ring Push-ups (3-5 Second Top Hold followed by 3-5 Ring Push Ups or Negatives) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 30 Single Unders Max Pull Ups or Jumping Pull Ups 100m Suitcase Carry Performance AMRAP 12 30 Double Unders Max Chest to Bar Pull Ups 100m Suitcase Carry (35/25) Competition AMRAP 12 50 Double Unders Max Muscle Ups 100m Suitcase Carry (50/35)Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds for Time 20 Step Ups 15 Alt DB Snatches per Arm 10 Inchworm to Push Ups 5 Zombie Rope Climbs Performance 3 Rounds for Time 20 Step Ups (20)(35/25) 15 Alt DB Snatches per Arm (35/25) 10 Wall Walks 5 Rope Climbs Competition 3 Rounds for Time 20 Step Ups (24/20)(50/35) 15 Alt DB Snatches per Arm (50/35) 10 Wall Walks 5 Rope ClimbsRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (5 Rounds for calories) Fitness EMOM 20 -3 Deadlifts -8 Elevated/Knee Push Ups -Max Cal Row -Rest Performance EMOM 20 -3 Deadlifts (275/185) -10 Push Ups -Max Cal Row -Rest Competition EMOM 20 -3 Deadlifts (315/215) -10 Hand Release Push Ups -Max Cal Row -RestRead more

CrossFit Mile Zero – CrossFit Strength High Hang Clean + Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (Weight) Fitness Every 3:00 x 5 Rounds 6, 7, 8, 9, 10 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Performance Every 3:00 x 5 Rounds 7, 8, 9, 10, 11 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Competition Every 3:00 x 5 Rounds 8, 9, 10, 11, 12 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power CleansRead more