CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 100m Run 10 Russian Swings 10/8 Calorie Row 10 Russian Swings Performance AMRAP 30 150m Run 10 Russian Swings (53/35) 12/10 Calorie Row 10 Russian Swings (53/35) Compete AMRAP 30 200m Run 10 Russian Swings (53/35) 15/12 Calorie Row 10 Russian Swings (53/35) Goal: 7+ Rounds Quality over Quantity. Take your time through transitions. Runs and Rows done at 70-80% intensity. Swings are unbroken and smooth throughout.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1), build to a heavier complex) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Cleans 50 Single Unders Performance AMRAP 12 2, 4, 6, 8, 10… Power Cleans (155/105) 30 Double Unders Compete AMRAP 12 2, 4, 6, 8, 10… Power Cleans (225/155) 30 Double Unders Goal: Make it through the Round 10 Score is clean reps. Moderate to Heavy Cleans, focus on your set up every rep. Expect to hit heavy singles or doubles early on. Scale reps before movement for double unders.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 x3, Last Set Open at 90%) Front Squat (7 x3, Last Set Open at 90%) Ring Rows (7×5) WOD Metcon (Time) Fitness Every 3:00 for 5 Rounds 5 Deadlifts 10 Sit Ups 8/6 Calorie Bike or Ski Performance Every 3:00 for 5 Rounds 5 Deadlifts (225/155) 10 Alternating V-Ups 10/8 Calorie Bike or Ski Compete Every 3:00 for 5 Rounds 5 Deadlifts (275/185) 10 Alternating V-Ups 12/10 Calorie Bike or Ski Goal: Finish under 90 seconds Scale if taking longer than 1:45 Deadlifts are heavy, but unbroken. Quick Transitions. Hammer the Calorie Bike/SkiRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 2, 300m Runs Together 200 Single Unders 100 Wallballs 100 Calorie Bike 50 Devils Press 50 Alternating Lunges Performance 2, 400m Runs Together 240 Double Unders 120 Wallballs (20/14) 120 Calorie Bike 60 Devils Press (35s/25s) 60 Alternating Lunges (35s/25s) Compete 2, 500m Runs Together 300 Double Unders 150 Wallballs (20/14) 150 Calorie Bike 75 Devils Press (35s/25s) 75 Alternating Lunges (35s/25s) Goal Time: 30 Minutes or Less Time Cap: 35 Minutes You go, I go. Switch as needed. Keep it steady and keep it moving. First Bumps. High Fives. Have Fun.Read more

CrossFit Mile Zero – CrossFit Strength Split Squat (7×3/3 Build to a heavier weight.) Step back into spilt (Jerk side) and bring back knee to floor V Ups (Checkmark) 7×10 WOD Metcon (Time) Fitness Every 3 Minutes for 6 Rounds 10/8 Calorie Bike 10 Up/Down Box Step Ups (20) Performance Every 3 Minutes for 6 Rounds 12/10 Calorie Bike 10 Burpee Box Overs (24/20) Compete Every 3 Minutes for 6 Rounds 15/12 Calorie Bike 12 Burpee Box Overs (24/20) Goal Time: 1:15-1:30 per round Time Cap: 1:30 Bike at a moderately hard pace Transitions are fast, you need to keep moving. If you hit 1:30 scale the calories and reps. Score is the slowest Round 2-6Read more