CrossFit Mile Zero – CrossFit Strength Hip Hang Clean + Front Squat 8x(1+1), build to a light to moderate weight. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 DB or Sandbag Cleans 5 Burpees to 6” Target 5 Knees to Chest Performance AMRAP 8 5 Sandbag Cleans (55/45) 5 Burpees to 6” Target 5 Toes to Bar Compete AMRAP 8 5 Power Cleans (135/95) 5 Burpees to 6” Target 5 Toes to Bar Goal: 6+ Rounds Hard pace right out the gate. Movements are low in reps to prevent fatigue. Quick transitions will run up the overall reps.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 800m Run 50m Sled Push x2 800m/700m Row 100’ Walking Lunges 800m/700m Ski 150m Farmers Walk 6000m/1400m Bike 200’ Bear Crawls Performance For Time 1000m Run 50m Sled Push x3 1000m/900m Row 100’ Walking Lunges (55/45) 1000m/900 Ski 150m Farmers Walk (53s/35s) 2000m/1800m Bike 200’ Bear Crawls Compete For Time 1200m Run 50m Sled Push x4 1200m/1050m Row 100’ Walking Lunges (65/55) 1200m/1050 Ski 150m Farmers Walk (70s/53s) 2400m/2100m Bike 200’ Bear Crawls Goal: 25-30 Minutes Cap: 30 Minutes Cardio done at a talking pace. The sleds will blow up your lungs, do your best to manage. Settle in for the long haul.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy weight.) Shoulder Press (8×2, build to a moderate to heavy weight.) WOD Metcon (Time) Fitness For Time 50-40-30-20-10 Single Unders 20-16-12-8-4 Sit Ups 5-4-3-2-1 Inch Worms to Pike Push Ups Performance For Time 50-40-30-20-10 Double Unders 25-20-15-10-5 Sit Ups 5-4-3-2-1 Wall Walks Compete For Time 50-40-30-20-10 Double Unders 25-20-15-10-5 Stick Sit Ups or 20-16-12-8-4 GHD Sit Ups 5-4-3-2-1 Wall Walks Goal: 10-12 Minutes Cap: 15 Minutes Start off moderate and start to hit the gas as the reps decrease. It’s a shoulder burner, rest on the wall walks before it’s too late!Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) Front Squat (5-4-3-3-2-2-1-1, Build to a Moderate or Heavy Weight.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Row/Ski 5 Goblet Squats 5 Ring Rows/Horizontal Rows Performance AMRAP 12 15/12 Cal Row/Ski 5 Goblet Squats (50/35) 8 Ring Rows/Horizontal Rows Compete AMRAP 12 18/15 Cal Row/Ski 5 Front Squats (135/95) 8 Ring Rows/Horizontal Rows Goal: 5 Rounds Moderate Pace throughout. Row/Ski moderately hard and transition right into squats. Slow down and focus on form for the rows. Scale reps if needed.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness With a Partner 1000m Run (Alt 100m) 20 Sit Ups 20 Wallballs 20 Lunges 800m Row (Alt 200m) 20 Sit Ups 20 Wallballs 20 Lunges 1600m Bike (Alt 400m) 20 Sit Ups 20 Wallballs 20 Lunges Performance With a Partner 1200m Run (Alt 200m) 40 Toes to Bar 40 Wallballs (20/14) 40 Lunges 1000m Row (Alt 250m) 30 Toes to Bar 30 Wallballs (20/14) 30 Lunges 2000m Bike (Alt 500m) 20 Toes to Bar 20 Wallballs (20/14) 20 Lunges Compete With a Partner 1200m Run (Alt 200m) 40 GHD Sit Ups 40 Wallballs (20/14) 40 Lunges 1000m Row (Alt 250m) 30 GHD Sit Ups 30 Wallballs (20/14) 30 Lunges 2000m Bike (Alt 500m) 20 GHD Sit Ups 20 Wallballs (20/14) 20 Lunges Goal: Under 30 Minutes Cap: 30 Minutes You go, I go. Alternate as needed. Cardio intervals are intentionally...Read more