CrossFit Mile Zero – CrossFit Strength Push Press (E2MOM x8 Build to a heavy triple) WOD Metcon (AMRAP – Rounds) Fitness EMOM 16 1- 12 Alt DB Snatch 2- 8 Slamballs 3- 100m Ski 4- Rest Performance EMOM 16 1- 12 Alt DB Snatch (35/25) 2- 10 Slamballs (30/20) 3- 150m Ski 4- Rest Competition EMOM 16 1- 12 Alt DB Snatch (50/35) 2- 10 Slamballs (40/30) 3- 200m Ski 4- Rest *Score complete rounds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E1:45MOM x10 Build up to a heavy double) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 5 DB Squat Cleans 10 Abmat Sit Ups 12/10 Cal Row Performance AMRAP 10 5 DB Squat Cleans (35s/25s) 10 Stick Sit Ups 15/12 Cal Row Competition AMRAP 10 5 DB Squat Cleans (50s/35s) 15 GHD Sit Ups 20/16 Cal RowRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness AMRAP 25 300m Run Together 30 Russian Swings 30 Hanging Knee Raises 30 DB Snatches 25/20 Cal Ski Performance AMRAP 25 400m Run Together 30 American Swings (53/35) 30 Knees to Arm Pit 30 DB Snatches (35/25) 30/24 Cal Ski Competition AMRAP 25 400m Run Together 30 American Swings (70/53) 30 Knees to Elbow 30 DB Snatches (50/35) 30/24 Cal Ski Bike Cals (Time) Fitness 80/60 Bike Cals Performance 90/70 Bike Cals Competition 100/80 Bike CalsRead more

CrossFit Mile Zero – CrossFit Strength Pull-ups (E2:30MOM x5 Max Pull Ups *If you don’t have pull ups work on 5 SLOW negatives) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike 15 Wallballs 12 Box Step Overs (20/16) Performance 5 Rounds for Time 12/10 Cal Bike 15 Wallballs (14/10) 12 Box Jump Overs (20/16) Competition 5 Rounds for Time 15/12 Cal Bike 15 Wallballs (20/14) 12 Box Jump Overs (24/20)Read more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E1:45MOM x10 Clean + Jerk *Build to a Heavy Single) WOD Metcon (Time) Fitness 12-9-6-3 Power Cleans 12-12-12-12 Straight Leg Raises 100m Run After Each Round Performance 12-9-6-3 Power Cleans (115/75) 12-12-12-12 Toes to Eye Level 150m Run after Each Round Competition 12-9-6-3 Power Cleans (155/105) 12-12-12-12 Toes to Bar 200m Run after Each RoundRead more