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

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

CrossFit Mile Zero – CrossFit Strength WODRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.Read more