CrossFit Mile Zero – CrossFit Strength Back Squat (7×5 Tempo Back Squats (31X1) Last set max reps, no tempo at 75%) WOD Metcon (Time) Fitness 2 Rounds for Time 400m Run 50 Single Unders 12 Toes to Eye Level/Knees to Chest Performance 2 Rounds for Time 600m Run 40-50 Double Unders 12 Toes to Bar Competition 2 Rounds for Time 800m Run 60 Double Unders 20 Toes to BarRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups Odd Rounds – Pull Up Negatives 6×5. Add Weight if able. Push-ups Even Rounds – Push Ups 6×6 with 10 second bottom hold after last rep. WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 2 Alt DB Snatch 2 Burpee Box Step Overs 4 Alt DB Snatch 4 Burpee Box Step Overs 6 Alt DB Snatch 6 Burpee Box Step Overs Keep adding 2 reps until time is up. Performance AMRAP 10 2 Alt DB Snatch (35/25) 2 Burpee Box Jump Overs (20) 4 Alt DB Snatch (35/25) 4 Burpee Box Jump Overs (20) 6 Alt DB Snatch (35/25) 6 Burpee Box Jump Overs (20) Keep adding 2 reps until time is up. Competition AMRAP 10 2 Alt DB Snatch (50/35) 2 Burpee Box Jump Overs (24/20) 4 Alt DB Snatch (50/35) 4 Burpee Box Jump Overs (24/20) 6 Alt DB Snatch (50/35)...Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner A: 15 Russian Swings 2 Zombie Rope Climbs Partner B: 15/18 Bike Cals Performance Partner A: 15 Russian Swings (53/35) 2 Rope Climbs Partner B: 16/20 Bike Cals Competition Partner A: 15 Russian Swings (70/53) 3 Rope Climbs Partner B: 20/25 Bike Cals Rotate whenever Partner B Completes Calories. Bike Calories (Calories)Read more

CrossFit Mile Zero – CrossFit Strength Thruster (10×1. Build to a Heavy Single.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Burpees 10 Wallballs 10/8 Cal Row Performance AMRAP 12 5 Burpees to Target 10 Wallballs (14/10) 12/10 Cal Row Competition AMRAP 12 5 Burpees Pull Ups 10 Wallballs (20/14) 15/12 Cal RowRead more