CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (X131) Last set max reps, no tempo at 75%) WOD Metcon (5 Rounds for time) Fitness Every 3:00 x 5 Rounds 5 Deadlifts 10 Abmat Sit Ups 10/8 Cal Bike Performance Every 3:00 x 5 Rounds 5 Deadlifts (225/155) 10 GHD Sit Ups 12/10 Cal Bike Competition Every 3:00 x 5 Rounds 5 Deadlifts (275/185) 15 GHD Sit Ups 15/12 Cal BikeRead more

CrossFit Mile Zero – CrossFit Skill Wall Walk Progression (Checkmark) Every 1:30 x 6 Rounds Pike Hold, Pike Taps, Inch Worm to Push Up, Wall Walk Hold, Half Wallwalks, Wall Facing Shoulder Taps Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Reps) Fitness EMOM 25 -100m Row -20 Second Pike Hold -100m Row -Max Inch Worms to Hand Release Push Up -Rest Performance EMOM 25 -125m Row -20 Second Inverted Hold -125m Row -Max Wall Walks -Rest Competition EMOM 25 -150m Row -20 Second Inverted Hold -150m Row -Max Wall Walks -Rest Score Total Wall WalksRead more

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