CrossFit Mile Zero – CrossFit Strength Deadlift 8×3, build to a heavy triple Push-ups (8×5-8 reps. Use your hardest variation .Horizontal, Push Ups, Ring Push Ups ) WOD Metcon (AMRAP – Reps) Fitness Every 1:30 for 8 Rounds 15 Russian KB Swings Max Calories on Row/Ski :30 Rest between Rounds Performance Every 1:30 for 8 Rounds 15 Russian KB Swings (53/35) Max Calories on Row/Ski :30 Rest between Rounds Compete Every 1:30 for 8 Rounds 15 Russian KB Swings (70/53) Max Calories on Row/Ski :30 Rest between Rounds Goal: 100+ Calories Aim for unbroken KB Swings. Quick transition to the Erg to maximize calories. 12-13 calories per round needed.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 8 Rounds for Time 300m Run 7 Up/Down Step Ups 1 Zombie Rope Climb Performance 8 Rounds for Time 400m Run 7 Burpee Box Overs (24/20) 1 Rope Climb Compete 8 Rounds for Time 400m Run 10 Burpee Box Overs (24/20) 2 Rope Climb Goal Time: Under 35 Minutes Time Cap: 35 Minutes For quality. Conserve on the run/burpees. Hit your best version of rope climbs.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean (8×3, work on opening hips and building to workout weight.) Strength Metcon (AMRAP – Reps) Fitness EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Hang Power Cleans 3- Cal Bike 4- Hang Power Cleans Performance EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (135/95) 3- Cal Bike 4- Power Cleans (135/95) Compete EMOM 20 (:30 on/:30 off) 1- Cal Bike 2- Power Cleans (185/125) 3- Cal Bike 4- Power Cleans (185/125) Goal: 25+ Reps Active recovery on the bike. Aim for clean singles or doubles. 1 rep every 10 seconds = 24 reps.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 6 Rounds for Time 400m Run 30 Russian Swings 12 Up/Downs Performance 6 Rounds for Time 400m Run 30 American Swings (53/35) 12 Burpee Pull Ups Compete 6 Rounds for Time 400m Run 30 American Swings (70/53) 12 Burpee Chest to Bar Pull UpsRead more