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 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 500m Run 20 Push Ups 500m 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 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 500m Run 20 Push Ups 500m 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 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