CrossFit Mile Zero – CrossFit WOD Metcon (6 Rounds for time ↓ shorter is better) Fitness E5MOM x 6 5 Burpees 5 DB Squat Cleans 12/10 Cal Bike 5 DB Squat Cleans 5 Burpees Performance E5MOM x 6 5 Burpee Squat Jumps 5 Sandbag Squat Cleans 15/12 Cal Bike 5 Sandbag Squat Cleans 5 Burpee Squat Jumps Competition E5MOM x 6 5 Burpee Squat Jumps 7 Sandbag Squat Cleans 18/15 Cal Bike 7 Sandbag Squat Cleans 5 Burpee Squat JumpsRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 600m Run 50 DB Snatches (35/25) 600m Run 40 DB Squat Cleans (35s/25s) 600m Run 30 Devils Press (35s/25s) Performance 800m Run 60 DB Snatches (35/25) 800m Run 50 DB Squat Cleans (35s/25s) 800m Run 40 Devils Press (35s/25s) Competition 800m Run 60 DB Snatches (50/35) 800m Run 50 DB Squat Cleans (50s/35s) 800m Run 40 Devils Press (50s/35s)Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (E2MOM x8 Hang Power Clean + Hang Clean + Jerk Start the EMOM at roughly 60%) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 3 Clean and Jerk 50 Single Unders Performance AMRAP 9 3 Clean and Jerk (135/95) 30 Double Unders Competition AMRAP 9 3 Clean and Jerk (185/125) 30 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (E2MOM x7 4-6 Pull Ups + 5 Ring Rows) WOD Metcon (Time) Fitness 4 Rounds for Time 10 Burpees to Target 15 Abmat Sit Ups 10/8 Cal Bike Performance 4 Rounds for Time 12 Burpees to Target 12 GHD Sit Ups 12/10 Cal Bike Competition 4 Rounds for Time 15 Burpees to Target 15 GHD Sit Ups 15/12 Cal BikeRead more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2:00MOM x 6 150m Row Faster than Goal Pace Score the Slowest Round WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 200m Row 15 Sumo Deadlift High Pulls 400′ Shuttle Run 15 Russian KB Swings Performance AMRAP 20 300m Row 15 Sumo Deadlift High Pulls (53/35) 500′ Shuttle Run 15 Russian KB Swings (53/35) Competition AMRAP 20 500m Row 20 Sumo Deadlift High Pulls (53/35) 600′ Shuttle Run 20 Russian KB Swings (53/35)Read more