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+) 2 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 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 Bench Press (115/75) 100m Run 7 Burpees Performance (Rx) 20 Rounds for Time 7 Bench Press (95/65) 100m Run/Row 7 Burpees Fitness 20 Rounds for Time 5 DB Floor Press 100m Run/Row 5 Burpees Cap: 28 Minutes One...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

CrossFit Mile Zero – CrossFit Workout Timmy and Tommy (3 Rounds for reps) Compete (Rx+) 6:00 AMRAP 12 Deadlifts (155/105) 6 Pull Ups 6 Calorie Bike —Rest 3:00— 6:00 AMRAP 9 Front Squats (135/95) 4 Chest to Bar Pull Ups 6 Cal Bike —Rest 3:00— 6:00 AMRAP 6 Shoulder to Overhead (115/75) 2 Bar Muscle...Read More

CrossFit Mile Zero – CrossFit Workout Pascal (Weight) Compete (Rx+) EMOM 36 15 Wallballs (20/14) + Recovery Bike 9 Handstand Push Up + Recovery Bike 1 Power Clean + Recovery Bike Rest Performance (Rx) EMOM 36 12 Wallballs (14/10) + Recovery 6 Handstand Push Up + Recovery 1 Power Clean + Recovery Rest Fitness EMOM...Read More

CrossFit Mile Zero – CrossFit Workout Pascal (Weight) Compete (Rx+) EMOM 36 15 Wallballs (20/14) + Recovery Bike 9 Handstand Push Up + Recovery Bike 1 Power Clean + Recovery Bike Rest Performance (Rx) EMOM 36 12 Wallballs (14/10) + Recovery 6 Handstand Push Up + Recovery 1 Power Clean + Recovery Rest Fitness EMOM...Read More

CrossFit Mile Zero – CrossFit Strength Durante Core (Time) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10s Hollow Hold —1:00 Rest— Workout Blathers (Time) Compete (Rx+) 50-40-30-20-10 American Kettlebell Swings (53/35) Run 400m Performance (Rx) 50-40-30-20-10 Russian Kettlebell Swings (53/35) Run 400m/Bike 1000m/Row 500m Fitness 35-30-25-20-15 Russian Kettlebell Swings (Light) Run 200m/Bike...Read More

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets 10 Romanian Deadlifts :40 Double Dumbbell Lunge Workout K. K. Slider (Time) Compete (Rx+) 6 Rounds for Time 10 DB Burpee Deadlifts (50s/35s) 10 Box Jumps (30/24) Performance (Rx) 6 Rounds for Time 10 DB Burpee Deadlifts (35s/25s) 10 Box Jumps or...Read More