CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 25 Lunges 20 Russian Swings 15 Cal Bike 10 Burpee Deadlifts Performance 5 Rounds for Time 40 Lunges 30 Russian Swings (53/35) 20 Cal Bike 10 Devils Press (35/25) Compete 5 Rounds for Time 40 Lunges 30 American Swings (53/35) 20 Cal Bike 10 Devils Press (50/35) Goal: 25-30 Minutes Cap: 30 Minutes Alternate reps/calories as needed. Settle in for a long workout early. Pick a good partner and have some fun.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last Set at 75%) Front Squat (7×5+, Last Set at 75%) Slant Board Split Squats (Checkmark) 7×5/5. Bodyweight or light dumbbells. Slant Board Toe Touches (Checkmark) 7×5 WOD Metcon (Time) Fitness For Time 250m-200m-150m Run 25-20-15 Wallballs Performance For Time 300m-250m-200m Run 30-25-20 Wallballs (20/14) Compete For Time 400m-300m-200m Run 40-30-20 Wallballs (20/14) Goal: 7-9 Minutes Cap: 12 Minutes Aim for unbroken wallballs. Slow down the run to recover if needed. On the last round, let it RIP!Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5+, Last Set at 75%) Bench Press (7×5+, Last Set at 75%) Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.) Superman Extensions (Checkmark) 7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended. WOD Metcon (Time) Fitness 700/600m Row/Ski 5 Rounds 10 Horizontal Push Ups 10 Knees to Chest 700/600m Row/Ski Performance 800/700m Row/Ski 5 Rounds 12 Push Ups 12 Toes to Bar 800/700m Row/Ski Compete 1000/900m Row/Ski 5 Rounds 15 Push Ups 15 Toes to Bar 1000/900m Row/Ski Goal: 11-14 Minutes Cap: 15 Minutes Scale reps before scaling the movement. Break up the toes to bar early before they’re gone. The row/ski should be done in 3:30-4:00.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 25/20 Cal Row 50’ Up/Down Broad Jumps 25/20 Cal Ski 2 Sled Pushes 25/20 Cal Bike 200m Run Performance 3 Rounds for Time 30/24 Cal Bike 50’ Burpee Broad Jumps 30/24 Cal Row 4 Sled Pushes 30/24 Cal Ski 200m Sandbag Run (65/55) Compete 3 Rounds for Time 35/28 Cal Ski 50’ Burpee Broad Jumps 35/28 Cal Bike 6 Sled Pushes 35/28 Cal Row 200m Sandbag Run (100/65) Goal: 25-30 Minutes Cap: 30 Minutes Cardio intervals in 2-2:30. Sleds will jam things up. Move on if they’re being used and jump on when they’re free. Cardio should leave room in reserve.Read more

CrossFit Mile Zero – CrossFit Strength Hang Muscle Snatch + Muscle Snatch (10x(2+2). Weight is light. Work on full hip extension and punching through the transition.) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches or 12 Alternating DB Snatches This is a repeat workout. Most recently 12/26/24, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental. Keep moving.Read more