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 3 Rounds for Time 400m Run 20 Wallballs (20/14) 20 GHD Sit Ups 2 Rounds for Time 600m Run Together 30 Wallballs (20/14) 30 GHD Sit Ups 1 Round for Time 800m Run Together 40 Wallballs (20/14) 40 GHD Sit Ups Competition 3 Rounds for Time 400m Run 30 Wallballs (20/14) 30 GHD Sit Ups 2 Rounds for Time 600m Run Together 40 Wallballs (20/14) 40 GHD Sit Ups 1 Round for Time 800m Run Together 50 Wallballs (20/14) 50 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD CrossFit Open 13.4 (AMRAP – Reps) Fitness 3 Clean-and-Jerks 3 Hanging Knee Raises 6 Clean-and-Jerks 6 Hanging Knee Raises 9 Clean-and-Jerks 9 Hanging Knee Raises 12 Clean-and-Jerks 12 Hanging Knee Raises If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Performance AMRAP in 7 minutes 3 Clean-and-Jerks (95/65 lb) 3 Straight Leg Raises 6 Clean-and-Jerks (95/65 lb) 6 Straight Leg Raises 9 Clean-and-Jerks (95/65 lb) 9 Straight Leg Raises 12 Clean-and-Jerks (95/65 lb) 12 Straight Leg Raises If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Competition (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95...Read more

CrossFit Mile Zero – CrossFit Strength Pull-ups (E1:30MOM x8 3-6 Pull Ups) WOD Metcon (Time) Fitness 5 Rounds for Time 250m Run 15 Russian Swings 10 DB Lunges Performance 5 Rounds for Time 200m Run 15 Russian Swings (53/35) 10 DB Lunges (35s/25s) Competition 5 Rounds for Time 200m Run 15 American Swings (53/35) 10 DB Lunges (50s/35s)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2MOM x 6 Odd Rounds – 200m Row at Goal Pace Even Rounds – 200m Sprint WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 20 300m Row 15 Slamballs 15 Step Ups 300m Ski Performance AMRAP 20 400m Row 15 Slamballs (30/20) 15 Box Jumps (20/16) 400m Ski Competition AMRAP 20 500m Row 15 Slamballs (40/30) 15 Box Jumps (24/20) 500m SkiRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x4 2 Front Squat at 90-95%) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 12 5 Deadlifts 7 Jumping Pull Ups or Pull Ups 50 Single Unders Performance AMRAP 12 5 Deadlifts (225/155) 7 Jumping Muscle Ups 30 Double Unders Competition AMRAP 12 5 Deadlifts (275/185) 7 Muscle Ups 50 Double UndersRead more