CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m Farmers Carry 1000m Run/1250m Row/2500m Bike Compete 1200m Run/1500m Row/3000m Bike 200m Farmers Carry (heavy) 100’ Bear Crawl (slow) 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl (slow) 200m Farmers Carry (heavy) 1200m Run/1500m Row/3000m Bike Goal Time: 30 Minutes Time Cap: 35 Minutes For quality, not time. Run/Row/Bike at 70-80% capacity. Choose a weight on the carry that forces you to break.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m Farmers Carry 1000m Run/1250m Row/2500m Bike Compete 1200m Run/1500m Row/3000m Bike 200m Farmers Carry (heavy) 100’ Bear Crawl (slow) 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl (slow) 200m Farmers Carry (heavy) 1200m Run/1500m Row/3000m Bike Goal Time: 30 Minutes Time Cap: 35 Minutes For quality, not time. Run/Row/Bike at 70-80% capacity. Choose a weight on the carry that forces you to break.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m Farmers Carry 1000m Run/1250m Row/2500m Bike Compete 1200m Run/1500m Row/3000m Bike 200m Farmers Carry (heavy) 100’ Bear Crawl (slow) 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl (slow) 200m Farmers Carry (heavy) 1200m Run/1500m Row/3000m Bike Goal Time: 30 Minutes Time Cap: 35 Minutes For quality, not time. Run/Row/Bike at 70-80% capacity. Choose a weight on the carry that forces you to break.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m Farmers Carry 1000m Run/1250m Row/2500m Bike Compete 1200m Run/1500m Row/3000m Bike 200m Farmers Carry (heavy) 100’ Bear Crawl (slow) 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl (slow) 200m Farmers Carry (heavy) 1200m Run/1500m Row/3000m Bike Goal Time: 30 Minutes Time Cap: 35 Minutes For quality, not time. Run/Row/Bike at 70-80% capacity. Choose a weight on the carry that forces you to break.Read more