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

CrossFit Mile Zero – CrossFit Strength Power Clean (Every 1:30 x8, 2 Power Cleans) WOD Metcon (Time) Fitness Every 3:00 x6 200m Run 5 Hang Power Cleans Performance Every 3:00 x6 250m Run 5 Hang Power Cleans (155/105) Competition Every 3:00 x6 300m Run 5 Hang Power Cleans (185/125) *Score the Slowest Round 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