CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness 1000m Row 90 Wallballs (14/10) 80 Deadlifts (moderate) 70 Hand Release Push Ups 60 Toes to Bar 50 Box Jumps/Step Ups (24/20) 40 Burpees 30 Clean and Jerk (moderate) 20 Alternating Lunges (14/10) 10 Thrusters (moderate) 1000m Row Performance/Compete 1250m Row 90 Wallballs (20/14) 80 Deadlifts (135/95) 70 Hand Release Push Ups 60 Toes to Bar 50 Box Jumps (30/24) 40 Burpees 30 Clean and Jerk (135/95) 20 Alternating Lunges (20/14) 10 Thrusters (135/95) 1250m Row Goal Time: 35 Minutes Time Cap: 40 Minutes Alternate as desired with partner. Pick a weight that keeps you moving. Settle in, it’s a long one!Read more

CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness 1000m Row 90 Wallballs (14/10) 80 Deadlifts (moderate) 70 Hand Release Push Ups 60 Toes to Bar 50 Box Jumps/Step Ups (24/20) 40 Burpees 30 Clean and Jerk (moderate) 20 Alternating Lunges (14/10) 10 Thrusters (moderate) 1000m Row Performance/Compete 1250m Row 90 Wallballs (20/14) 80 Deadlifts (135/95) 70 Hand Release Push Ups 60 Toes to Bar 50 Box Jumps (30/24) 40 Burpees 30 Clean and Jerk (135/95) 20 Alternating Lunges (20/14) 10 Thrusters (135/95) 1250m Row Goal Time: 35 Minutes Time Cap: 40 Minutes Alternate as desired with partner. Pick a weight that keeps you moving. Settle in, it’s a long one!Read more

CrossFit Mile Zero – CrossFit Partner WOD Lupo (Time) Fitness Buy In: 750m Row 90 Wall Ball Shots (14/10) 70 Deadlifts (moderate) 70 Hand Release Push-Ups 50 Step Ups (24/20 in) 50 Abmat Sit Ups 30 Burpees 30 Hang Power Cleans (moderate) 30 Push Presses (moderate) 20 Weighted Lunges (14/10) 10 Thrusters (moderate) Cash-Out: 750m Row Performance/Compete Buy In: 1000m Row 100 Wall Ball Shots (20/14) 90 Deadlifts (135/95) 80 Hand Release Push-Ups 70 Box Jumps (24/20) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95) 30 Push Presses (135/95) 20 Weighted Lunges (20/14) 10 Thrusters (135/95) Cash-Out: 1000m Row Goal Time: 35 Minutes Time Cap: 40 Minutes Alternate as desired with partner. Minimal downtime. Be ready to take over for your partner when they need to rest. It’s long, rest is short, use your rest wisely to minimize your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar 20 Cleans (155/105) Goal Time: 8-10 Minutes Time Cap: 12 Minute Cap Run in 2:00 or less. Burpees in 3:00 or less. Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean (6×3, weight stays LIGHT) Lateral Jumps (No Measure) 6×20 Banded Face Pulls (No Measure) 6×8 WOD CFMZ Benchmark 2 (Time) Fitness 300m Run 20 Burpees/Up Downs 20 Hang Clean (light) Performance 400m Run 30 Burpees over Bar 20 Cleans (115/80) Compete 400m Run 30 Burpees over Bar 20 Cleans (155/105) Goal Time: 8-10 Minutes Time Cap: 12 Minute Cap Run in 2:00 or less. Burpees in 3:00 or less. Be ready to dig deep during the cleans. Don’t sacrifice form for intensity.Read more