CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 300m Row 15 Russian Swings Performance AMRAP 30 400m Run 15 Push Ups 400m Row 15 Russian Swings (53/35) Compete AMRAP 30 600m Run 20 Push Ups 600m Row 20 Russian Swings (53/35) Goal: 5 Rounds Quality over quantity. Increase the Run/Row distance to lengthen out rounds. Run/Row at 70-80%Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.) WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Sets AMRAP 3 7 Shoulder to Overhead with Barbell or DB 7 Up Downs 7 Hang Power Cleans with Barbell or DB Rest 1:00 Between Rounds Performance 4 Sets AMRAP 3 7 Shoulder to Overhead (95/65) 7 Burpees over the Bar 7 Power Cleans (95/65) Rest 1:00 Between Rounds Compete 4 Sets AMRAP 3 7 Shoulder to Overhead (135/95) 7 Burpees over the Bar 7 Power Cleans (135/95) Rest 1:00 Between Rounds Goal: 2 Rounds per AMRAP Rounds are fast, with quick transitions between movements. Aim for unbroken Shoulder to Overhead. 30 seconds is allotted per segment. Pick up where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, Build to a Heavy Double) Front Squat (8×2, Build to a Heavy Double) Bent Over Row (Single Arm DB Row x5/5) WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Repeat from 12/9/24Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 40 Cal Row 32 DB Thrusters 24 Hanging Leg Raises 16 Burpees 8 Deadlifts Performance 5 Rounds for Time 50 Cal Row 40 DB Thrusters (25/15) 30 Toes to Bar 20 Burpees 10 Deadlifts (185/125) Compete 5 Rounds for Time 50 Cal Ski 40 DB Thrusters (35/25) 30 Toes to Bar 20 Burpees 10 Deadlifts (225/155) Goal Time: Under 30 Minutes Time Cap: 35 Minutes Slow and Steady. You go, I go. Partition as you like. Show up, have fun, hang out, go home.Read more

CrossFit Mile Zero – CrossFit Strength Muscle Snatch (8×2, work to what you can handle staying tall and punching through.) WOD Fitness Buy In: 150 Single Unders 3 Rounds 16 Alternating DB Snatches 12 Alternating Lunges Buy In: 150 Single Unders Performance For Time Buy In: 100 Double Unders 3 Rounds 20 Alternating DB Snatches (35/25) 20 Alternating Lunges Cash Out: 100 Double Unders Compete Buy In: 150 Double Unders 3 Rounds 15 Power Snatches (75/55) 20 Alternating Lunges Buy In: 150 Double Unders Goal Time: Under 10 Minutes Time Cap: 12 Minutes Don’t spend more than 2 minutes on any segment. Keep the rounds quick. Choose weights/reps that let you move!Read more