CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E4MOM x 2 400m Row at Goal Pace Then 200m Sprint WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 200m Row 10-15 Knee/Horizontal Bar Push Ups 200m Ski 15 Russian Swings (Moderate Load) 600m Bike Performance AMRAP 25 250m Row 10-15 Hand Release Push Ups 250m Ski 15 Russian Swings (Moderate Load) 800m Bike Competition AMRAP 25 300m Row 10-15 Hand Release Push Ups 300m Ski 15 Russian Swings (Moderate Load) 1000m BikeRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2:30MOM x 5 Rounds 2 Front Squats at 90%) WOD Metcon (Time) Fitness 5 Rounds for Time 15 Abmat Sit Ups 10 DB Power Cleans 5 Jumping Chest to Bar Pull Ups Performance 5 Rounds for Time 15 GHD Sit Ups 10 DB Power Cleans (35s/25s) 5 Jumping Bar Muscle Ups Competition 5 Rounds for Time 15 GHD Sit Ups 10 DB Power Cleans (50s/35s) 5 Bar Muscle UpsRead more

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM 14 Odd Rounds – Snatch Deadlift w/ Pause at Knee + Hang Snatch Even Rounds – Snatch) WOD Metcon (4 Rounds for time ↓ shorter is better) Fitness E3MOM x4 30 Single Unders 10 Power Snatches 30 Single Unders Performance E3MOM x4 20-30 Heavy Single Unders 10 Power Snatches (75/55) 20-30 Heavy Single Unders Competition E3MOM x4 20-30 Heavy Single Unders 10 Power Snatches (95/65) 20-30 Heavy Single UndersRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (3 Rounds for time ↓ shorter is better) Fitness 0-10:00 Minutes 1200m Row 10-20:00 Minutes 3 Rounds 20 Jumping Pull Ups 20 Russian Swings 20-30:00 800m Run Together Performance 0-10:00 Minutes 1500m Row 10-20:00 Minutes 3 Rounds 20 Pull Ups 20 American Swings (53/35) 20-30:00 1200m Run Together Competition 0-10:00 Minutes 1800m Row 10-20:00 Minutes 3 Rounds 30 Pull Ups 30 American Swings (53/35) 20-30:00 1600m Run TogetherRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (EMOM 12 2 Pull Ups + 4 Push Ups + 6 Hollow Rocks) WOD Metcon (Time) Fitness 4 Rounds for Time 15 Wallballs 3 x40′ Shuttle Runs 10 Hanging Leg Raises 3 x40′ Shuttle Runs Performance 4 Rounds for Time 20 Wallballs (20/14) 4 x40′ Shuttle Runs 10 Toes to Eye Level 4 x40′ Shuttle Runs Competition 4 Rounds for Time 25 Wallballs (20/14) 5 x40′ Shuttle Runs 10 Toes to Bar 5 x40′ Shuttle RunsRead more