CrossFit Mile Zero – CrossFit Strength Bench Press (8×2) DB RDL (Weight) 8×8, use two dumbbells Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness Every 4 Minutes for 5 Rounds 10/8 Calorie Bike 12 Alternating DB Snatches (moderate) 8 Horizontal Bar Push Ups Performance Every 4 Minutes for 5 Rounds 12/10 Calorie Bike 12 Alternating DB Snatches (50/35) 8 Dips Compete Every 4 Minutes for 5 Rounds 15/12 Calorie Bike 12 Alternating DB Snatches (55+/40+) 8 Ring Dips Goal Time: Under 2 Minutes Time Cap: 2 Minutes Scale back if unable to finish under 2 minutes. Be quick on the transitions. Snatches and Push Ups/Dips should be unbroken.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (8×2) DB RDL (Weight) 8×8, use two dumbbells Band Pull Aparts (No Measure) 8×8 WOD Metcon (Time) Fitness Every 4 Minutes for 5 Rounds 10/8 Calorie Bike 12 Alternating DB Snatches (moderate) 8 Horizontal Bar Push Ups Performance Every 4 Minutes for 5 Rounds 12/10 Calorie Bike 12 Alternating DB Snatches (50/35) 8 Dips Compete Every 4 Minutes for 5 Rounds 15/12 Calorie Bike 12 Alternating DB Snatches (55+/40+) 8 Ring Dips Goal Time: Under 2 Minutes Time Cap: 2 Minutes Scale back if unable to finish under 2 minutes. Be quick on the transitions. Snatches and Push Ups/Dips should be unbroken.Read more

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans + Front Squat, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Squat Cleans (135/95) Compete 5 Rounds for Quality 750m Row or 600m Run 20 GHD Sit Ups 5 Squat Cleans (185/125) Goal Time: 35 Minutes Time Cap: 40 Minutes Moderation over intensity. Steady, recovery pace. Find the delicate balance between pushing the pace and sandbagging the whole thing.Read more

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans + Front Squat, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Squat Cleans (135/95) Compete 5 Rounds for Quality 750m Row or 600m Run 20 GHD Sit Ups 5 Squat Cleans (185/125) Goal Time: 35 Minutes Time Cap: 40 Minutes Moderation over intensity. Steady, recovery pace. Find the delicate balance between pushing the pace and sandbagging the whole thing.Read more

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans + Front Squat, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Squat Cleans (135/95) Compete 5 Rounds for Quality 750m Row or 600m Run 20 GHD Sit Ups 5 Squat Cleans (185/125) Goal Time: 35 Minutes Time Cap: 40 Minutes Moderation over intensity. Steady, recovery pace. Find the delicate balance between pushing the pace and sandbagging the whole thing.Read more