CrossFit Mile Zero – CrossFit Strength Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up) Back Squat with full 3 second pause at the bottom. Paused Front Squat (8×3, stay lighter and move with intensity on the way up) Toes-To-Bar (Work on progression building to Toes to Bar) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8/7 Calorie Bike or 100m Run 10 Knee Raises 5 Goblet Squats Performance AMRAP 12 10/8 Calorie Bike or 100m Run 10 Toes to Bar 5 Front Squats (95/65) Compete 12/10 Calorie Bike or 150m Run 12 Toes to Bar 5 Front Squats (135/95) Goal: 4 Rounds 1 Round every 3:00 Leg Heavy, be ready for lead legs in the second half. Break the Toes to Bar up early. If you need to do singles, scale the progression back.Read more

CrossFit Mile Zero – CrossFit Strength Thruster (8×2, Build to a Heavy Double) Calorie Ski Erg (Checkmark) 2 Calories, HARD WOD Metcon (AMRAP – Reps) Fitness EMOM 16 1- Wallballs 2- 8 Horizontal Rows/Ring Rows 3- Calorie Ski 4 – Rest Performance EMOM 16 1- Wallballs (20/14) 2- 10 Horizontal Rows/Ring Rows 3- Calorie Ski 4 – Rest Compete More reps Goal: 25+ Reps Score is lowest round of Wallballs and Ski Erg Cals combined. Big unbroken sets of wallballs. Recover the best you can to hammer the ski erg.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 300m Row 15 Russian Swings Performance AMRAP 30 400m Run 15 Push Ups 400m Row 15 Russian Swings (53/35) Compete AMRAP 30 600m Run 20 Push Ups 600m Row 20 Russian Swings (53/35) Goal: 5 Rounds Quality over quantity. Increase the Run/Row distance to lengthen out rounds. Run/Row at 70-80%Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Overhead (8x(1+1), build just above the weight you plan to use during the WOD.) WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Sets AMRAP 3 7 Shoulder to Overhead with Barbell or DB 7 Up Downs 7 Hang Power Cleans with Barbell or DB Rest 1:00 Between Rounds Performance 4 Sets AMRAP 3 7 Shoulder to Overhead (95/65) 7 Burpees over the Bar 7 Power Cleans (95/65) Rest 1:00 Between Rounds Compete 4 Sets AMRAP 3 7 Shoulder to Overhead (135/95) 7 Burpees over the Bar 7 Power Cleans (135/95) Rest 1:00 Between Rounds Goal: 2 Rounds per AMRAP Rounds are fast, with quick transitions between movements. Aim for unbroken Shoulder to Overhead. 30 seconds is allotted per segment. Pick up where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, Build to a Heavy Double) Front Squat (8×2, Build to a Heavy Double) Bent Over Row (Single Arm DB Row x5/5) WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Repeat from 12/9/24Read more