CrossFit Mile Zero – CrossFit Strength Bench Press (8×2, build to a moderate to heavy double.) Russian KB Swings (8×8, moderate weight) WOD Metcon (Time) Fitness 3 Rounds for Time 250m Run 2 Zombie Rope Climbs 10 Horizontal or Knee Push Ups Performance 3 Rounds for Time 300m Run 2 Rope Climbs 20/14 Push Ups Compete 3 Rounds for Time 400m Run 3 Rope Climbs 30/20 Push Ups Goal: 10-12 Minutes Cap: 15 Minutes Runs are fast, 2:00 or less. Scale the height then reps on rope climbs. Break the push up into short, fast sets.Read more

CrossFit Mile Zero – CrossFit Strength Sumo Deadlift (8×3, build to a moderate to heavy weight) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 6 Deadlifts 7 Up Downs 10 Slamballs (30/20) 50m Farmers Carry (50s/35s) Performance AMRAP 15 6 Deadlifts (155/105) 7 Burpees to a 6” Target 10 Slamballs (30/20) 50m Farmers Carry (50s/35s) Compete AMRAP 15 6 Deadlifts (225/155) 7 Burpee Pull Ups 10 Slamballs (40/30) 50m Farmers Carry (70s/53s) Goal: 4-5 Rounds All sets in 5 minutes or less. Aim for unbroken movements. Reduce the load and break up the deadlift into 2 sets if fatigue sets in.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Calories) Fitness Every 3 Minutes x10 Rounds Odd Rounds -30 Single Unders -Max Cal Bike Even Rounds -15 Wallballs -30 Single Unders Performance Every 3 Minutes x10 Rounds Odd Rounds -30 Double Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Double Unders Compete Every 3 Minutes x10 Rounds Odd Rounds -30 Heavy Single Unders -Max Cal Bike Even Rounds -20 Wallballs (20/14) -30 Heavy Single Unders Goal: 90 Seconds Work, 90 Seconds Rest Cap: 2:00 Quality over Quantity. Aim for 70-80% effort each round. Choose weights/reps that allow you to move through unbroken. Stop the bike round at 90 seconds. Score total calories for all 5 odd rounds.Read more

CrossFit Mile Zero – CrossFit Strength Landmine Push Press (8×5/5) Ab Rollouts (Checkmark) 8×5-8 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/9 Cal Row/Ski 12 Single Arm DB Snatches 9 Up/Downs over DB Performance AMRAP 12 15/12 Cal Row/Ski 12 Single Arm DB Snatches (35/25) 9 Burpees over DB Compete AMRAP 12 18/15 Cal Row/Ski 12 Single Arm DB Snatches (50/35) 9 Burpees over DB Goal: 4 Rounds Aim for unbroken movements and quick transitions. Prepare to get to an uncomfortable place early and hold your pace. Keep on moving.Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Front Squat (8x(1+2), build to a moderate to heavy weight.) Squat Clean + Front Squat (8x(1+1), build to a moderate to heavy weight.) Ring Rows (8×5) WOD Metcon (AMRAP – Reps) Fitness AMRAP 2:00 x5 150m Run Max Pull Ups or Jumping Pull Up Negatives Rest 2:00 between Rounds Performance AMRAP 2:00 x5 200m Run Max Chest to Bar Rest 2:00 between Rounds Compete AMRAP 2:00 x5 250m Run Max Muscle Ups Rest 2:00 between Rounds Goal: 1+ Reps Run in 90 seconds or less. 30 seconds for pull up/muscle up attempts. Lower rings or use horizontal bars for muscle up transitions.Read more