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 Strength Hip Clean + Clean (7x(1+1). Build to a moderate/heavy weight.) WOD Metcon (Weight) Fitness 15 Minutes to Build to the Heaviest Complex 1 DB Power Clean 1 DB Front Squat 2 DB Front Rack Lunges Performance 15 Minutes to Build to the Heaviest Complex 1 Power Clean 1 Front Squat 2 Front Rack Lunges Compete Same as Rx Work towards the heaviest weight you can handle for quality. Focus on midline stability as load increases. Use all 15 minutes to build. No need to rush from one round to the next.Read more

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 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