CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1). Use it as a primer for today’s WOD.) Toes to Bar Progression (No Measure) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 3-6-9-12-15… Knee Raises or Alternating V-Ups Hang Power Cleans Performance AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (135/95) Compete AMRAP 10 3-6-9-12-15… Toes to Bar Power Cleans (185/125) Goal: Finish the Round of 12 Reps: 60+ Keep the toes to bar in small sets from the start. Be ready for heavy singles of power cleans. Brace and set up for every rep.Read more