CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness 0-8: 800m Row 8-16: AMRAP 5 5 Jumping Pull Ups 100m Run 16-24: 800m Ski 24-32: AMRAP 5 5 Jumping Pull Ups 100m Run Performance 0-8: 1000m Row 8-16: AMRAP 5 5 Pull Ups 150m Run 16-24: 1000m Ski 24-32: AMRAP 5 5 Pull Ups 150m Run Compete 0-8: 1200m Row 8-16: AMRAP 5 5 Chest to Bar Pull Ups or 3 Muscle Ups 200m Run 16-24: 1200m Ski 24-32: AMRAP 5 5 Chest to Bar Pull Ups or 3 Muscle Ups 200m Run Goal: 5+ Rounds Cardio segments under 5 minutes. Pick up AMRAP #2 where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×5, last set open at 85%) Shoulder Press (7×5, last set open at 85%) Toes to Ring (Checkmark) 7×5 WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Burpee Box Jump/Step Ups 100m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10 Burpee Box Jump/Step Overs (24/20) 100m Farmers Carry (35s/25s) Compete 3 Rounds for Time 25 Wallballs (20/14) 10 Burpee Box Jump/Step Overs (24/20) 100m Farmers Carry (50s/35s) Goal: 10-12 Minutes Cap: 15 Minutes Aim for unbroken wallballs. Steady burpee box jumps. Double DB carries.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 400m Run 30 Sit Ups 30/24 Cal Bike 600m Run 20 Sit Ups 20/16 Cal Bike 800m Run 10 Sit Ups 10/8 Cal Bike Performance 400m Run 40 Sit Ups 40/32 Cal Bike 800m Run 30 Sit Ups 30/24 Cal Bike 1200m Run 20 Sit Ups 20/16 Cal Bike Compete 800m Run 40 Sit Ups 40/32 Cal Bike 1000m Run 30 Sit Ups 30/24 Cal Bike 1200m Run 20 Sit Ups 20/16 Cal Bike Goal: 25 Minutes Cap: 30 Minutes Quality over Quantity. Cardio should be done at 70-80%, conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×3, last 2 sets at 75%) Ring Push-ups (7×3-5) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.Adjust to push ups/negatives or ring dips if able. Key West Crippler (Time) Fitness 25 Russian Swings 25 Sandbag Deadlifts 800m Row or 600m Run Performance 30 Russian Swings (53/35) 30 Sandbag Deadlifts 1000m Row or 800m Run Compete 30 American Swings (53/35) 30 Sandbag Deadlifts 1200m Row or 1000m Run Goal: 6-8 Minutes Cap:...Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5, last set open at 85%. Retest from Week 3!) Front Squat (7×5, last set open at 85%. Retest from Week 3!) Ring Rows 7×1-5, working on false grip. Metcon (Weight) Fitness 30 Single Unders 1 Power Clean Performance AHAP 15 30 Double Unders 1 Squat Clean Compete Same as Rx Goal: Build to a heavy single within reason Aim for 6-9 Reps. Rest as needed between attempts. Focus on clean reps as you build weight. WODRead more