CrossFit Mile Zero – CrossFit Strength Snatch Fitness 6x(3 Hang Power Snatches + 3 Power Snatches) at 50% 1 RM Performance/Competition 6x(2 Hang Power Snatch + 2 Power Snatch + 2 Overhead Squats) at 50% 1 RM WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 120 Single Unders 40 Wallballs 10 Power Snatches Performance AMRAP 10 80-100 Double Unders 50 Wallballs (20/14) 10 Power Snatches (95/65) Competition AMRAP 10 120 Double Unders 60 Wallballs (20/14) 10 Power Snatches (135/95)Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 4 Rounds for Time 600m Run (Alt 150m) 20 Burpee Box Step Overs (20/16) 10 Power Cleans Performance 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (20/16) 10 Power Cleans (155/105) Competition 4 Rounds for Time 800m Run (Alt 200m) 20 Burpee Box Jump Overs (24/20) 10 Power Cleans (225/155)Read more

CrossFit Mile Zero – CrossFit Strength Muscle-ups 3 Minutes to Establish Max Bar Muscle Ups or Jumping Bar Muscle Ups WOD Half Nate (AMRAP – Rounds & Reps) Fitness AMRAP 10 2 Jumping Pull Ups + 2 Push Ups 4 Pike Push Ups 8 Russian Swings Performance AMRAP 10 2 Jumping Muscle Ups 4 Handstand Push Ups to Mat 8 American Swings (53/35) Competition AMRAP 10 2 Muscle Ups 4 Handstand Push Ups 8 American Swings (70/53)Read more

CrossFit Mile Zero – CrossFit Strength Bear Crawl (Distance) Warm Up, then 3 Minutes to accumulate distance. Wall Walks (AMRAP – Reps) Warm Up, then 3 Minutes to accumulate max reps. Handstand Walk Warm Up, then 3 Minutes to accumulate distance. Use mats as starting points. If you fall in the middle, go to the beginning of most recent mat. WOD Running Death Race (Time) Fitness 5 Rounds for Time 150m Run 8 Burpees Performance 5 Rounds for Time 200m Run 10 Burpees Competition 5 Rounds for Time 250m Run 10 Burpees to 6″ TargetRead more