CrossFit Mile Zero – CrossFit Workout Lasha Talakhadze (Checkmark) Compete (Rx+) EMOM 32 1. 200m Run 2. 100’ SA Farmer’s Carry (50/35) 3. 16 Alt DB Hang Clean and Jerk (50/35) 4. 20 Push Ups Performance (Rx) EMOM 32 1. 150m Run 2. 100’ SA Farmer’s Carry (35/25) 3. 16 Alt DB Hang Clean and...Read More

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 12 Dumbbell Bench (2 second eccentric) 10 DB Front Raise 6 DB Strict Press 5/5 Shoulder CARS on wall Workout Karlos Nasar (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 12 15/12 Cal Row 8 Toes to Bar 4 Bar Muscle Up 60 Double...Read More

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 5 Box Squat (2 second eccentric) 4 Single Leg RDL (left) 6 Calf Raise (left) 4 Single Leg RDL (right) 6 Calf Raise (right) Box Squat (5×5 building to moderate) Workout Jourdan Delacruz (Time) Compete (Rx+) For Time 45-30-15 Cal Bike Front Rack Lunge...Read More

CrossFit Mile Zero – CrossFit Partner WOD Jourdan Delacruz (Time) Compete (Rx+) 5 Rounds For Time 60 Double Unders (each, at the same time) 50 burpees (total, at the same time) 400m run together 30 alternating pistol squats (split) Performance (Rx) 5 Rounds for Time 60 double unders (each, at the same time) 50 burpees...Read More

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Deadlift 10, 8, 5, 5, 5 (building to RPE 9) (NOT TNG) 21X1 8 Hamstring Curl 16 DB Walking Lunge 5 Hurdler IR/5 Hurdler ER Workout Katie Ledecky (AMRAP – Reps) Compete (Rx+) EMOM 12 Plank Hold Single DB Box Step Ups (50/35) Deadlifts...Read More

CrossFit Mile Zero – CrossFit Workout Ilona Maher (3 Rounds for time) Compete (Rx+) Go faster Performance (Rx) 0:00-10:00 1-2-3-4-5-6-7-8-9-10 Pull Ups Front Squats (95/65) 10:00-20:00 21-15-9 Toes to Bar Hang Power Cleans (95/65) 20:00-30:00 3 Rounds 10 Bar Facing Burpees 10 Thrusters (95/65) Fitness 0:00-10:00 1-2-3-4-5-6-7-8-9-10 Horizontal Rows Front Squats (DBs or Empty BB)...Read More

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 8 Strict Chin Ups @ 21X1 12 DB Bicep Curl 16 DB Gorilla Row (8/side) 100ft Dual KB Farmer’s Carry Workout Metcon (Time) Compete (Rx+) 2 Rounds for Time 50 Wallballs (20/14) 50 Stick Situps or GHD Situps Performance ( Rx) 2 Rounds for...Read More

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 10 Front Squats 31X1 (build to RPE7) 8 Dual Dumbbell RDL 30X1 10-12 Calf Raise on Plate Front Squat Workout Sha’Carri Richardson (Time) Compete (Rx+) 3 Sets of 2 Rounds 10 Alt DB Snatch (70/50) 15/12 Cal Row 8 Alt DB Snatch (70/50) 15/12...Read More

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 10 Bench Press 21X1 (building to RPE 7) 10 DB Lateral Raise 20X0 10 DB Arnold Press :30/:30 Wall Prayer Stretch Bench Press Standing DB Lateral Raise *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While...Read More

CrossFit Mile Zero – CrossFit Partner WOD Daisy Mae (Time) Compete (Rx+) 20 Rounds for Time 7 Push Presses (115/75) 100m Run 7 Burpees Performance (Rx) 20 Rounds for Time 7 Push Presses (95/65) 100m Run/Row 7 Burpees Fitness 20 Rounds for Time 5 DB Push Press 100m Run/Row 5 Burpees Cap: 28 Minutes One...Read More