CrossFit Mile Zero – CrossFit Strength Push Press 8×2, Build to a Heavy Double Push Jerk (8×2, Build to a Heavy Double) Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness 4 Rounds for Time 200m Run 10 Alt Hang DB Snatches Rest 1 Minute Between Rounds Performance 4 Rounds for Time 300m Run 10 Alt DB Snatches (50/35) Rest 1 Minute Between Rounds Compete 4 Rounds for Time 300m Run 10 Power Snatches (95/65) Rest 1 Minute Between Rounds Goal Time: Under 2:30 Time Cap: 3:00 Runs should be quick to stay under time cap. Make sure to set up for the DB/Barbell before kicking it off. Aim to stay within 10 seconds of slowest round to fastest roundRead more

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 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 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