CrossFit Mile Zero – CrossFit Strength Pull-ups Odd Rounds – Pull Up Negatives 6×5. Add Weight if able. Push-ups Even Rounds – Push Ups 6×6 with 10 second bottom hold after last rep. WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 2 Alt DB Snatch 2 Burpee Box Step Overs 4 Alt DB Snatch 4 Burpee Box Step Overs 6 Alt DB Snatch 6 Burpee Box Step Overs Keep adding 2 reps until time is up. Performance AMRAP 10 2 Alt DB Snatch (35/25) 2 Burpee Box Jump Overs (20) 4 Alt DB Snatch (35/25) 4 Burpee Box Jump Overs (20) 6 Alt DB Snatch (35/25) 6 Burpee Box Jump Overs (20) Keep adding 2 reps until time is up. Competition AMRAP 10 2 Alt DB Snatch (50/35) 2 Burpee Box Jump Overs (24/20) 4 Alt DB Snatch (50/35) 4 Burpee Box Jump Overs (24/20) 6 Alt DB Snatch (50/35)...Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner A: 15 Russian Swings 2 Zombie Rope Climbs Partner B: 15/18 Bike Cals Performance Partner A: 15 Russian Swings (53/35) 2 Rope Climbs Partner B: 16/20 Bike Cals Competition Partner A: 15 Russian Swings (70/53) 3 Rope Climbs Partner B: 20/25 Bike Cals Rotate whenever Partner B Completes Calories. Bike Calories (Calories)Read more

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