CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 6 Rounds for Time 400m Run 30 Russian Swings 12 Up/Downs Performance 6 Rounds for Time 400m Run 30 American Swings (53/35) 12 Burpee Pull Ups Compete 6 Rounds for Time 400m Run 30 American Swings (70/53) 12 Burpee Chest to Bar Pull UpsRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 6 Rounds for Time 400m Run 30 Russian Swings 12 Up/Downs Performance 6 Rounds for Time 400m Run 30 American Swings (53/35) 12 Burpee Pull Ups Compete 6 Rounds for Time 400m Run 30 American Swings (70/53) 12 Burpee Chest to Bar Pull Ups Goal Time: 20-25 Minutes Time Cap: 30 Minutes Alternate every 200m on the run. You go/I go. Switch when needed. Partner up, take your time, have some fun.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 6 Rounds for Time 400m Run 30 Russian Swings 12 Up/Downs Performance 6 Rounds for Time 400m Run 30 American Swings (53/35) 12 Burpee Pull Ups Compete 6 Rounds for Time 400m Run 30 American Swings (70/53) 12 Burpee Chest to Bar Pull Ups Goal Time: 20-25 Minutes Time Cap: 30 Minutes Alternate every 200m on the run. You go/I go. Switch when needed. Partner up, take your time, have some fun.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×10, light to moderate weight.) DB Single Leg Split Stance RDL (7×5/5 at a moderate to heavy weight.) WOD Metcon (Time) Fitness 15-12-9 Calorie Row/Ski Erg 12-9-6 Horizontal Bar Push Ups 9-6-3 Hang Power Cleans Performance 21-15-9 Calorie Row/Ski Erg 15-12-9 Hand Release Push Ups 9-6-3 Power Cleans (115/75) Compete 21-15-9 Calorie Row/Ski Erg 15-12-9 Dips/Ring Dips 9-6-3 Power Cleans (155/105) Goal Time: Under 10 Minutes Time Cap: 12 Minutes Fast pace on the ergs. Push ups/dips in 2 sets or less Cleans in sets of 1-3Read more