CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 40 Cal Bike 30 Jumping Pull Ups 30 Cal Bike 30 Thrusters 20 Cal Bike 30 Burpees Over Bar 10 Cal Bike Then 500m Run Together Performance 45 Cal Bike 30 Pull Ups 35 Cal Bike 30 Thrusters (95/65) 25 Cal Bike 30 Burpees Over Bar 15 Cal Bike Then 800m Run Together Competition 45 Cal Bike 30 Synchro Pull Ups 35 Cal Bike 30 Thrusters (135/95) 25 Cal Bike 30 Synchro Burpees Over Bar 15 Cal Bike Then 800m Run TogetherRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (AMRAP 12 1 Pull Up, Rest 10 Seconds, 2 Pull Ups, Rest 20 Seconds… When you Fail Start Back at 1) WOD Metcon (Time) Fitness 2 Rounds for Time 15/12 Cal Ski 15 Deadlifts 15/12 Cal Row 15 Knee Raises Performance 2 Rounds for Time 20/16 Cal Ski 20 Deadlifts (185/125) 20/16 Cal Row 20 Toes to Eye Level Competition 2 Rounds for Time 20/16 Cal Ski 20 Deadlifts (225/155) 20/16 Cal Row 20 Toes to BarRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Front Squat + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD Metcon (Time) Fitness 10 Rounds 5 Wallballs 2 Inch Worms to Hand Release Push Ups 1 Power Clean Performance 10 Rounds 5 Wallballs (20/14) 2 Wall Walks 1 Power Clean (155/105) Competition 10 Rounds 5 Wallballs (20/14) to an 11’/10′ Target 3 Wall Walks 1 Power Clean (225/155)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E5MOM x 2 600m Row at Goal Pace Then E1:30MOM x 2 100m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 250m Row 15 Russian Swings 100′ Farmers Carry 500m Bike 15 Abmat Sit Ups Performance AMRAP 20 300m Row 15 Russian Swings (53/35) 100′ Farmers Carry (53s/35s) 600m Bike 15 GHD Sit Ups Competition AMRAP 20 400m Row 15 Russian Swings (70/53) 100′ Farmers Carry (70s/53s) 800m Bike 20 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM Tempo Snatch Pull (3 seconds to knee) + Snatch) WOD Metcon (Time) Fitness EMOM 10 3 Hang Snatches 3 Burpees Performance EMOM 10 3 Power Snatches (105/70) 3 Burpees Over Bar Competition EMOM 10 3 Power Snatches (135/95) 3 Burpees Over BarRead more