CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Compete (Rx+) 6 Rounds 12 DB Power Cleans (50s/35s) 200m Run 9 DB Hang Clean and Jerk 10 Burpee Pull Ups 6 Devil’s Press Performance (Rx) 6 Rounds 12 DB Power Cleans (35s/25s) 200m Run 9 DB Hang Clean and Jerk 10 Burpee Pull Ups 6 Devil’s Press Fitness 12 DB Power Cleans (light) 150m Run 9 DB Hang Clean and Jerk 10 Burpee Jumping Pull Ups 6 SA Devil’s Press Goal: 22-25 Minutes Cap: 27 Minutes Partners alternate movements until 6 total rounds have been completed.Read more

CrossFit Mile Zero – CrossFit Strength Complex: Snatch Pull + Hang Power Snatch (8 x (1+1)) Workout Metcon (AMRAP – Reps) Compete (Rx+) AMRAP 16 4-8-12-16-20…etc Power Snatch (135/95) 400m Run Performance (Rx) 4-8-12-16-20…etc Power Snatch (95/65) 400m Run or 500m Row or 1000m Bike Fitness 4-8-12-16-20…etc Power Clean (light) 300m Run or 400m Row or 800m Bike Goal: Finish the round of 20 Score: Total reps of power snatches Weight should be 60% or less of 1RM. Use the cardio as your “rest” to breathe and attack the snatches hard.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on 2:30) 4×6 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Front Squat (7 Sets on 2:30) 4×6 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Workout Metcon (Time) Compete (Rx+) For Time 2000m Row 40 Box Jumps (24/20) 30 Alt DB Lunges (50/35) Performance (Rx) For Time 1500m Row 40 Box Jumps/Step Ups (24/20) 30 Alt DB Lunges (35/25) Fitness For TIme 1000m Row 40 Box Step Ups 30 Alt Lunges Goal: 11-13 Minutes Cap: 15 Minutes Moderate pace through the row. Shake out your legs before jumping on the box. Hold the dumbbell however you would like.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on 2:30) 4×6 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Front Squat (7 Sets on 2:30) 4×6 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Workout Metcon (Time) Compete (Rx+) For Time 2000m Row 40 Box Jumps (24/20) 30 Alt DB Lunges (50/35) Performance (Rx) For Time 1500m Row or 1200m Run or 3200m Bike 40 Box Jumps/Step Ups (24/20) 30 Alt DB Lunges (35/25) Fitness For TIme 1000m Row or 800m Run or 2000m Bike 40 Box Step Ups 30 Alt Lunges Goal: 11-13 Minutes Cap: 15 Minutes Moderate pace through the row. Shake out your legs before jumping on the box. Hold the dumbbell however you would like.Read more

CrossFit Mile Zero – CrossFit Workout WOD (Checkmark) Compete (Rx+) EMOM 36 15/12 Cal Row 12 Burpees Over the Rower 12/10 Cal Bike 16 Wallballs (20/14) Performance (Rx) EMOM 36 12/10 Cal Row 10 Burpees Over the Rower 10/8 Cal Bike 16 Wallballs (14/10) Fitness EMOM 36 10/8 Cal Row 10 Burpees 8/6 Cal Bike 12 Wallballs (light)Read more