CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, build to a heavy double) Slant Board Toe Touches (Checkmark) 8×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 7 Horizontal Bar Push Ups 5 Burpee Box Step Ups 3 Squat Cleans (135/95) Performance AMRAP 12 7 Push Ups 5 Burpee Box Jumps/Step Ups (24/20) 3 Squat Cleans (135/95) Compete AMRAP 12 7 Ring Dips 5 Burpee Box Jumps (24/20) 3 Squat Cleans (185/125) Goal: 5+ Rounds Rounds can move fast, but the weight should be heavy enough on the barbell to slow you WAY down. Deep breaths, heavy singles.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, build to a heavy triple) Bench Press (8×3, build to a heavy triple) WOD Metcon (Time) Fitness Every 5:00 x3 200’ Farmers Carry 10 Horizontal Rows 3 Inchworms to Push Ups Performance Every 5:00 x3 200’ Farmers Carry (35s/25s) 10 Pull Ups 4 Wall Walks Compete Every 5:00 x3 200’ Farmers Carry (50s/35s) 10 Chest to Bar Pull Ups/5 Muscle Ups 5 Wall Walks Goal: 2:30-3 minutes per round Cap: 3:00 Grip fatigue in to high skill. Choose the pull up/wall walk variations that are hardest for you. Scale reps before you scale movements.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run/500m Row 20 Lunges 10 Cal Bike 20 Lunges 10 Cal Bike 200m Run/250m Row 20 Lunges 10 Cal Bike 20 Lunges 10 Cal Bike 400m Run/500m Row Performance 600m Run/750m Row 200’ Walking Lunges 5 Cal Bike 150’ Walking Lunges 10 Cal Bike 300m Run/375m Row 100’ Walking Lunges 15 Cal Bike 50’ Walking Lunges 20 Cal Bike 600m Run/750m Row Compete 800m Run/1000m Row 200’ Walking Sandbag Lunges 5 Cal Bike 150’ Walking Sandbag Lunges 10 Cal Bike 400m Run/500m Row 100’ Walking Sandbag Lunges 15 Cal Bike 50’ Walking Sandbag Lunges 20 Cal Bike 800m Run/1000m Row Goal: 25-30 Minutes Cap: 35 Minutes Done for quality, not speed. Easy transitions between movements.Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch + Snatch Balance + Snatch (8x(1+1+1). Build to a light to moderate weight.) WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 5-4-3-2-1 Hang Power Snatches Performance 5 Rounds for Time 30 Double Unders 5-4-3-2-1 Power Snatches (115/75) Compete 5 Rounds for Time 50 Double Unders 5-4-3-2-1 Squat Snatches (155/105) Goal: 5-10 Minutes Cap: 10 Minutes Pace the double unders to prevent fatigue on the snatches. Moderate to heavy snatches performed as singles. High skill, challenging load.Read more

CrossFit Mile Zero – CrossFit Strength Power Clean (8×2, build up just beyond the weight you plan to use for the workout. Share a bar with your partner.) WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Fitness AMRAP 21 20 Cal Row 15 Up Downs 10 Hang Power Cleans Performance AMRAP 21 30 Cal Row 20 Lateral Burpees over Barbell 10 Power Cleans (155/105) Compete Same as RxRead more