CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m/1500m Row (alt every 200/250m) 20-15-10 Wallballs over Rig Horizontal Bar Push Ups Synchro Air Squats 1200m/1500m Row (alt every 200/250m) Performance 1600m/2000m Row (alt every 200/250m) 30-20-10 Wallballs over Rig (20/14) Hand Release Push Ups Synchro Air Squats 1600m/2000m Row (alt every 200/250m) Goal: Under 30 Minutes Time Cap: 35 Minutes Settle in to a pace early and take breaks often. Especially on the push ups. Remember once you’re in to the round work, 50% is in Round 1!Read more

CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35)Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/1000m Row/2000m Bike 200m Farmers Carry (moderate) 100’ Bear Crawl 50 Step Ups (20/16) 100’ Bear Crawl 200m Farmers Carry (moderate) 800m Run/1000m Row/2000m Bike Performance 1000m Run/1250m Row/2500m Bike 200m Farmers Carry 100’ Bear Crawl 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl 200m Farmers Carry 1000m Run/1250m Row/2500m Bike Compete 1200m Run/1500m Row/3000m Bike 200m Farmers Carry (heavy) 100’ Bear Crawl (slow) 50 Box Jump/Step Overs (24/20) 100’ Bear Crawl (slow) 200m Farmers Carry (heavy) 1200m Run/1500m Row/3000m Bike Goal Time: 30 Minutes Time Cap: 35 Minutes For quality, not time. Run/Row/Bike at 70-80% capacity. Choose a weight on the carry that forces you to break.Read more

CrossFit Mile Zero – CrossFit Strength Resistance Band Chest Fly – High to Low Flat Bench DB Chest Fly Split Stance DB Romanian Deadlift 6×5/5 Hanging Leg Raise (Checkmark) 6×5 WOD Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie Bike Rest 2 Minutes 9-15-21 V-Ups Calorie Row Goal Time: 12-14 Minutes Time Cap: 16 Minutes Steady pace on the core movements, break early if needed. Steady to harder bike/row. Pick up the pace as you head in to the 2 minute rest. Metcon (Time) Fitness 15-12-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-12-15 Abmat Sit Ups Calorie Row Performance 21-15-9 Alt V-Ups Calorie Bike Rest 2 Minutes 9-15-21 Abmat Sit Ups Calorie Row Compete 21-15-9 Toes to Bar Calorie...Read more