CrossFit Mile Zero – CrossFit CONDITIONING 500m Row (Time) Max Effort 500m RowWarm Up Intervals 200m Easy Row 100m Sprint 300m Easy Row 250m Goal Pace WOD Metcon (Time) Fitness 600m Row 8 Burpee Deadlifts 200′ Farmers Carry 500m Row 8 Burpee Deadlifts 200′ Farmers Carry 400m Row 8 Burpee Deadlifts 200′ Farmers Carry Performance For Time 800m Row 8 Burpee Deadlifts (35s/25s) 200′ Farmers Carry (35s/25s) 600m Row 8 Burpee Deadlifts (35s/25s) 200′ Farmers Carry (35s/25s) 400m Row 8 Burpee Deadlifts (35s/25s) 200′ Farmers Carry (35s/25s) Competition For Time 1000m Row 8 Burpee Deadlifts (50s/35s) 200′ Farmers Carry (50s/35s) 800m Row 8 Burpee Deadlifts (50s/35s) 200′ Farmers Carry (50s/35s) 600m Row 8 Burpee Deadlifts (50s/35s) 200′ Farmers Carry (50s/35s)Read more

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch *Build up to a Heavy Single) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 3 Power Snatches 6 Pike Push Ups 50 Single Unders Performance AMRAP 10 3 Power Snatches (95/65) 6 Handstand Push Ups 20-30 Double Unders Competition AMRAP 10 3 Power Snatches (135/95) 6 Deficit Handstand Push Ups 30 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E1:45×10 1-2 Front Squats *Build to a Heavy Single or Double) WOD Metcon (AMRAP – Rounds) Fitness EMOM 12 1- 8/6 Cal Ski 2- 8 Jumping or Bar Assist Pull Ups 3- 3 Power Cleans Performance EMOM 12 1- 10/8 Cal Ski 2- 10 Pull Ups 3- 3 Power Cleans (135/95) Competition EMOM 12 1- 12/10 Cal Ski 2- 10 Butterfly Pull Ups 3- 3 Power Cleans (185/125) *Record Rounds successfully completed.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 40 Cal Bike 30 Jumping Pull Ups 30 Cal Bike 30 Thrusters 20 Cal Bike 30 Burpees Over Bar 10 Cal Bike Then 500m Run Together Performance 3 Rounds for Time 400m Run 20 Wallballs (20/14) 20 GHD Sit Ups 2 Rounds for Time 600m Run Together 30 Wallballs (20/14) 30 GHD Sit Ups 1 Round for Time 800m Run Together 40 Wallballs (20/14) 40 GHD Sit Ups Competition 3 Rounds for Time 400m Run 30 Wallballs (20/14) 30 GHD Sit Ups 2 Rounds for Time 600m Run Together 40 Wallballs (20/14) 40 GHD Sit Ups 1 Round for Time 800m Run Together 50 Wallballs (20/14) 50 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD CrossFit Open 13.4 (AMRAP – Reps) Fitness 3 Clean-and-Jerks 3 Hanging Knee Raises 6 Clean-and-Jerks 6 Hanging Knee Raises 9 Clean-and-Jerks 9 Hanging Knee Raises 12 Clean-and-Jerks 12 Hanging Knee Raises If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Performance AMRAP in 7 minutes 3 Clean-and-Jerks (95/65 lb) 3 Straight Leg Raises 6 Clean-and-Jerks (95/65 lb) 6 Straight Leg Raises 9 Clean-and-Jerks (95/65 lb) 9 Straight Leg Raises 12 Clean-and-Jerks (95/65 lb) 12 Straight Leg Raises If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Competition (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95...Read more