Category

WOD
CrossFit Mile Zero – CrossFit Strength Strict Press or Push Press 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 10 sets building to heavy single Push Press (10×1) Shoulder Press (10×1) Workout The Saint (Time) Compete (Rx+) 3 Rounds for Time 75 Double Unders 50m Farmer’s Carry Left (53/35) 15 Single Arm Russian...
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CrossFit Mile Zero – CrossFit Strength Back, Front, or Overhead Squat 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 10 sets building to heavy single Overhead Squat (10×1) Front Squat (10×1) Back Squat (10×1) Workout The Reach (AMRAP – Reps) Compete (Rx+) AMRAP 12 10 Cal Row 3 Thrusters (185/125) 12 Cal Row...
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CrossFit Mile Zero – CrossFit Workout The Perry (4 Rounds for reps) Compete (Rx+) AMRAP 8 800m Run 20 Cal Row 10 Cal Bike —2 Min Rest— AMRAP 8 30 Cal Bike 400m Run 10 Cal Row —2 Min Rest— AMRAP 8 30 Cal Row 20 Cal Bike 200m Run —2 Min Rest— AMRAP 8...
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CrossFit Mile Zero – CrossFit Workout The Perry (4 Rounds for reps) Compete (Rx+) AMRAP 8 800m Run 20 Cal Row 10 Cal Bike —2 Min Rest— AMRAP 8 30 Cal Bike 400m Run 10 Cal Row —2 Min Rest— AMRAP 8 30 Cal Row 20 Cal Bike 200m Run —2 Min Rest— AMRAP 8...
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CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10×1) clean and push jerk or clean and split jerk Workout Southernmost Beach Resort (AMRAP – Reps) Compete (Rx+) 4 Sets AMRAP 2 24 Alt DB Snatches (50/35) Max Reps Toes to Bar —1:00 rest b/t sets— Performance (Rx) 4 Sets AMRAP 2 24 Alt DB...
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CrossFit Mile Zero – CrossFit Strength Snatch (10×1 building to heavy single) Workout Havana Cabana (Time) Compete (Rx+) For Time 30-20-10 Box Jump Overs with step down (30/24) *before each set run 400m or row 500m or bike 1000m* Performance(Rx) For Time 30-20-10 Box Jump/Step Overs with step down (24/20) *before each set run 400m...
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CrossFit Mile Zero – CrossFit Workout Next time, we don’t date the girl with eleven evil ex-boyfriends. (Time) Compete (Rx+) Go faster Performance (Rx) 3 Rounds for Time 1000m Row 50 burpees 50 box jumps (24/20) 800m Run Fitness 3 Rounds for Time 800m Row 40 Burpees 40 Box Jumps 800m Run Cap: 45 Minutes...
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CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Snatch Pull x 3 (build to heavy 3) DB Bench Press x 8-10 DB Split Squats x 8/8 Snatch Pull (build to heavy 3) not a high pull Workout If I peed my pants would you pretend that I just got wet...
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CrossFit Mile Zero – CrossFit Workout Bread makes you fat? (AMRAP – Rounds and Reps) Compete (Rx+) 4 Sets AMRAP 5 60 Double Unders 10 Renegade Rows (35s/25s) 5 Power Cleans (185/125) –1:30 Rest– Performance (Rx) 4 Sets AMRAP 5 40 Double Unders 10 Renegade Rows (25/15s) 5 Power Cleans (155/105) –1:30 Rest– Fitness 4...
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CrossFit Mile Zero – CrossFit Strength 3, 3, 2, 2, 1, 1, 1 then 3×1 dropsets Snatch Balance (building to heavy single, then 3 dropsets) 1 1/4 Back Squat (build to heavy single) Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full...
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