CrossFit Mile Zero – CrossFit Strength Pull-ups 6 Rounds. Fitness 3 Pull Up Negatives Performance 2 Pull Ups into 1 Chest to Bar Competition 1 Pull Up into 1 Chest to Bar into 1 Muscle Up WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 21 Russian Swings 30-50 Single Unders 6 Jumping Chest to Bar Pull Ups Performance 3 Rounds for Time 400m Run 21 Russian Swings (53/35) 20-30 Double Unders 9 Chest to Bar Pull Ups Competition 3 Rounds for Time 400m Run 21 American Swings (53/35) 30 Double Unders 6 Muscle UpsRead more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10x(1+1). Get Heavy) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 secondsRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m Row (alt 300m) 40-25-10 DB Bench Knee Raises Alt Hang DB Snatch 1200m Row (alt 300m) Performance 1600m Row (alt 400m) 40-25-10 DB Bench (35s/25s) Toes to Eye Level Alt DB Snatch (35/25) 1600m Row (alt 400m) Competition 2000m Row (alt 500m) 40-25-10 DB Bench (50s/35s) Toes to Bar Alt DB Snatch (50/35) 2000m Row (alt 500m)Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2. Last 5 Sets at 80% or higher.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 30-50 Single Unders 10 Wallballs Performance AMRAP 8 20-30 Double Unders 10 Wallballs (20/14) Competition AMRAP 8 30 Double Unders 15 Wallballs (20/14)Read more

CrossFit Mile Zero – CrossFit Skill Handstand Walk WOD Metcon (4 Rounds for time) Fitness Every 4:00 x4 Rounds 100m Farmers Carry 5 Burpees 5 Pike Walks with Push Up Performance Every 4:00 x4 Rounds 100m Farmers Carry (35s/25s) 5 Burpee Deadlifts 5 Wall Walks Competition Every 4:00 x4 Rounds 100m Farmers Carry (50s/35s) 5 Burpee Deadlifts 50′ Handstand WalkRead more