CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2111) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Burpees 3 Front Squats Performance 5 Rounds for Time 200m Run 5 Burpees over Bar 3 Front Squats (135/95) Competition 5 Rounds for Time 200m Run 5 Burpees over Bar 3 Front Squats (185/125)Read more

CrossFit Mile Zero – CrossFit Strength Ring Pullups (6×3 Reps) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets Ring Dips (6×6-8 Reps) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 3 Pull Ups or Jumping Pull Ups 6 Slamballs 12 Horizontal Bar Push Ups 36 Single Unders Performance AMRAP 12 3 Chest to Bar Pull Ups 6 Slamballs (30/20) 12 Push Ups 15 Double Unders Competition AMRAP 12 3 Muscle Ups 6 Slamballs (40/30) 12 Push Ups 24 Double UndersRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds 800m Bike 20 DB Lunges 20 Jumping Pull Ups Then 3 Rounds 800m Bike 20 Wallballs 20 Hanging Knee Raises Performance 3 Rounds 1000m Bike 25 DB Lunges (35s/25s) 25 Pull Ups Then 3 Rounds 1000m Bike 25 Wallballs (20/14) 25 Toes to Eye Level Competition 3 Rounds 1200m Bike 30 DB Lunges (35s/25s) 30 Pull Ups Then 3 Rounds 1200m Bike 30 Wallballs (20/14) 30 Toes to BarRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 2 Rounds 800m Run 15 Deadlifts Performance 2 Rounds 1000m Run 20 Deadlifts (185/125) Competition 2 Rounds 1200m Run 20 Deadlifts (225/155)Read more