CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Up/Downs over Barbell 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpees over Barbell 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpees over Barbell 75 Cal Row Goal: Under 25 Minutes Cap: 30 Minutes Break the row up as desired. Alternate movements during the 12 rounds. Fist bumps, high fives, and good times.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×3, build to a heavy triple.) Single Arm Dumbbell Press (7×3/3, build to a heavy triple on each arm.) Band Pull Aparts (No Measure) 7×8 with light band WOD Metcon (Time) Fitness 60 Cal Bike 40 Abmat Sit Ups 20 Jumping Pull Up Negatives Performance 80 Cal Bike 50 Alternating V-Ups 20 Chest to Bar Pull Ups Compete 100 Cal Bike 60 V-Ups 20 Muscle Ups Goal: 10-12 Minutes Cap: 15 Minutes Partition as desired. The goal is to finish. Choose the hardest variation of pull ups you can handle. Don’t be afraid to work lower level muscle up transitions or to use the full 15 minutes.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean + Power Clean + Clean (8x(1+1+1), light to moderate weight.) WOD Metcon (AMRAP – Reps) Fitness AMRAP 2 x5 150m Run Max Squat Cleans -Rest 1 Minute between Rounds Performance AMRAP 2 x5 200m Run Max Squat Cleans (155/105) -Rest 1 Minute between Rounds Compete AMRAP 2 x5 200m Run Max Squat Cleans (225/155) -Rest 1 Minute between Rounds Goal: 15-25 Reps Run should take 1 minute or less. Choose a weight that forces singles with rest needed between reps. Take your time to set up. 3-5 reps per round is the goal.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 600m Bike 10 Russian KB Swings 100′ KB Suitcase Carry 300m Row/Ski Performance AMRAP 30 800m Bike 10 Russian Swings (53/35) 100’ KB Suitcase Carry (53/35) 400m Row/Ski Compete AMRAP 30 1000m Bike 10 Russian Swings (70/53) 100’ KB Suitcase Carry (70/53) 500m Row/Ski Goal: 4+ Rounds Quality over time. 1 Round every 6-7 Minutes Bike/Row should be at 70-80% capacity. Slow and Steady.Read more

CrossFit Mile Zero – CrossFit Strength Rotational Medicine Ball Slam (Weight) 6×3/3 DB Single Leg Split Stance RDL (6×5/5, light to moferate) Hollow Rocks (No Measure) 6×10-12 WOD Metcon (Time) Fitness 5 Rounds for Time 30 Single Unders 20 Abmat Sit Ups 10 Horizontal Bar Push Ups Performance 5 Rounds for Time 30 Double Unders 20 Abmat Sit Ups 10 Push Ups Compete 5 Rounds for Time 50 Double Unders 15 GHD Sit Ups 10 Hand Release Push Ups Goal: 8-10 Minutes Cap: 12 Minutes Jump Rope unbroken or in 1-2 sets. Smooth transitions to maintain pacing round over round.Read more