CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.Read more