CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 5 Front Squats 4 Zombie Climbs 300m Wallball Burden Run Performance 5 Rounds for Time 5 Front Squats (135/95) 4 Rope Climbs 400m Sandbag Burden Run Compete 5 Rounds for Time 5 Front Squats (185/135) 5 Rope Climbs 400m Sandbag Burden Run Goal Time: Under 30 Minutes Time Cap: 35 Minutes Break up the reps as needed. Run together, transition the sandbag/wallball as needed. High fives, fist bumps, or shakas when switching.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (8x(1+1). Use the complex as a primer for today’s workout.) Squat Rocks (No Measure) WOD Fitness 300m Run 15 Hang Power Snatches 300m Run 10 Hang Power Snatches 300m Run 5 Power Snatches Performance 400m Run 15 Power Snatches (75/55) 400m Run 10 Power Snatches (95/65) 400m Run 5 Power Snatches (115/75) Compete 500m Run 15 Power Snatches (95/65) 500m Run 10 Power Snatches (115/75) 500m Run 5 Power Snatches (135/95) Goal Time: 10-12 Minutes Time Cap: 15 Minutes Run is moderately fast. Power Snatches should be a weight where you can hit sets vs singles. Buckle up for the last set of 5. You’re fatigued and it’s heavy. Brace for each rep!Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1). Use it as a primer for today’s WOD.) Toes to Bar Progression (No Measure) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 3-6-9-12-15… Knee Raises or Alternating V-Ups Hang Power Cleans Performance AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (135/95) Compete AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (185/125) Goal: Finish the Round of 12 Reps: 60+ Keep the toes to bar in small sets from the start. Be ready for heavy singles of power cleans. Brace and set up for every rep.Read more