CrossFit Mile Zero – CrossFit Strength Heels Elevated Squat (6×5, Build to a heavy set of 5) DB High Row (6×8, moderate) Hip 90/90 (Checkmark) WOD CFMZ Benchmark 4 (Time) Fitness 3 Rounds for Time 300m Run 8 DB Squat Cleans 6 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 10 Dumbell Squat Cleans (25/15) 6 Pull Ups Compete 3 Rounds for Time 400m Run 10 Squat Cleans (95/65) 6 Chest to Bar Pull Ups or 3 Muscle Ups Goal Time: 10-12 Minutes Time Cap: 15 Minutes Aim for all movements unbroken. If you’re going to go hard, you have to go FAST It’s all made in the runRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 50 Cal Row 10 Rounds 9 Box Step Overs (20) 7 Thrusters (moderate) 5 Burpee Jumping Pull Ups 50 Cal Row Performance 60 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (95/65) 5 Burpee Pull Ups 60 Cal Row Compete 75 Cal Row 12 Rounds 9 Box Jump/Step Overs (24/20) 7 Thrusters (115/75) 5 Burpee Chest to Bar or 3 Burpee Muscle Ups 75 Cal Row Goal Time: 25 Minutes Time Cap: 30 Minutes Break the bike up as desired. Alternate movements once you get to round work. Fist Bumps, High Fives, Good TimesRead more

CrossFit Mile Zero – CrossFit StrengthRead more

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×1, stay light to moderate!) 3 Position Clean -Floor -Knee -High Hang WODRead more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more