CrossFit Mile Zero – CrossFit Strength Pull-ups (E1:30MOM x8 3-6 Pull Ups) WOD Metcon (Time) Fitness 5 Rounds for Time 250m Run 15 Russian Swings 10 DB Lunges Performance 5 Rounds for Time 200m Run 15 Russian Swings (53/35) 10 DB Lunges (35s/25s) Competition 5 Rounds for Time 200m Run 15 American Swings (53/35) 10 DB Lunges (50s/35s)Read more

CrossFit Mile Zero – CrossFit CONDITIONING Rowing Intervals (Time) E2MOM x 6 Odd Rounds – 200m Row at Goal Pace Even Rounds – 200m Sprint WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 20 300m Row 15 Slamballs 15 Step Ups 300m Ski Performance AMRAP 20 400m Row 15 Slamballs (30/20) 15 Box Jumps (20/16) 400m Ski Competition AMRAP 20 500m Row 15 Slamballs (40/30) 15 Box Jumps (24/20) 500m SkiRead more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x4 2 Front Squat at 90-95%) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 12 5 Deadlifts 7 Jumping Pull Ups or Pull Ups 50 Single Unders Performance AMRAP 12 5 Deadlifts (225/155) 7 Jumping Muscle Ups 30 Double Unders Competition AMRAP 12 5 Deadlifts (275/185) 7 Muscle Ups 50 Double UndersRead more

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch Finish around 90%) WOD Metcon (4 Rounds for time ↓ shorter is better) Fitness E3MOM x4 10 Alt DB Snatches 10/8 Cal Bike 10 Alt DB Snatches Performance E3MOM x4 10 Alt DB Snatches (35/25) 12/10 Cal Bike 10 Alt DB Snatches (35/25) Competition E3MOM x4 10 Alt DB Snatches (50/35) 15/12 Cal Bike 10 Alt DB Snatches (50/35)Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 40 Cal Bike 30 Jumping Pull Ups 30 Cal Bike 30 Thrusters 20 Cal Bike 30 Burpees Over Bar 10 Cal Bike Then 500m Run Together Performance 45 Cal Bike 30 Pull Ups 35 Cal Bike 30 Thrusters (95/65) 25 Cal Bike 30 Burpees Over Bar 15 Cal Bike Then 800m Run Together Competition 45 Cal Bike 30 Synchro Pull Ups 35 Cal Bike 30 Thrusters (135/95) 25 Cal Bike 30 Synchro Burpees Over Bar 15 Cal Bike Then 800m Run TogetherRead more