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 Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie Bike Rest 2 Minutes 9-15-21 V-Ups Calorie Row Goal Time: 12-14 Minutes Time Cap: 16 Minutes Steady pace on the core movements, break early if needed. Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest. Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie...Read more

CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie Bike Rest 2 Minutes 9-15-21 V-Ups Calorie Row Goal Time: 12-14 Minutes Time Cap: 16 Minutes Steady pace on the core movements, break early if needed. Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest. Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie...Read more