CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpee Chest to Bar or 3 Burpee Muscle Ups 75 Cal Row Goal Time: 25 Minutes Time Cap: 30 Minutes Break the bike up as desired. Alternate movements once you get to round work. Fist Bumps, High Fives, Good TimesRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpee Chest to Bar or 3 Burpee Muscle Ups 75 Cal Row Goal Time: 25 Minutes Time Cap: 30 Minutes Break the bike up as desired. Alternate movements once you get to round work. Fist Bumps, High Fives, Good TimesRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpee Chest to Bar or 3 Burpee Muscle Ups 75 Cal Row Goal Time: 25 Minutes Time Cap: 30 Minutes Break the bike up as desired. Alternate movements once you get to round work. Fist Bumps, High Fives, Good TimesRead more

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, build to heavy triple) Push Jerk (8×3, build to heavy triple) Hollow Rocks (No Measure) 8×10-12 Childs Pose (No Measure) WOD Metcon (Time) Fitness 8 Rounds for Time 1 Inchworm + 2 Pike Push Ups 2 Deadlifts (moderate) Performance 10 Rounds for Time 1 Wall Walk 2 Deadlifts (185/125) Compete 10 Rounds for Time 1 Wall Walk on Odd Rds, 2 Wall Walks on Even Rds 2 Deadlifts (275/185) Goal Time: 10-12 Minutes Time Cap: 15 Minutes High Skill, Heavy Load Take your time heading in to your deadlifts each round. If in doubt, lighten up the load.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, build to heavy triple) Push Jerk (8×3, build to heavy triple) Hollow Rocks (No Measure) 8×10-12 Childs Pose (No Measure) WOD Metcon (Time) Fitness 8 Rounds for Time 1 Inchworm + 2 Pike Push Ups 2 Deadlifts (moderate) Performance 10 Rounds for Time 1 Wall Walk 2 Deadlifts (185/125) Compete 10 Rounds for Time 1 Wall Walk on Odd Rds, 2 Wall Walks on Even Rds 2 Deadlifts (275/185) Goal Time: 10-12 Minutes Time Cap: 15 Minutes High Skill, Heavy Load Take your time heading in to your deadlifts each round. If in doubt, lighten up the load.Read more