CrossFit Mile Zero – CrossFit Strength Squat Snatch (8×3, touch and go building to WOD weight or slightly higher) Workout Julien Baker (Time) Compete (Rx+) 4 Rounds For Time 400m Run 10 Squat Snatches (135/95) Performance (Rx) 4 Rounds for Time 400m Run or 1000m Bike 10 Squat Snatches (95/65) Fitness 4 Rounds for Time 300m Run or 800m Bike 5 Hang Power Snatches (empty bb) 5 Overhead Squats Goal: 9-12 Minutes Cap: 14 Minutes Quick singles for snatches. Run/Bike in 2:15 or less. Pace yourself through the first half so you can pick it up in the back half.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (10, 8, 6, 4, 2, 2, 2, 2) Bench Press (Bench Press x 10, 8, 6, 4, 2, 2, 2, 2) Workout Clairo (AMRAP – Reps) Compete (Rx+) EMOM 20 Cal Machine Alt DB Hang Clean and Jerk (50/35) Hand Release Push Ups Double Unders Rest Performance (Rx) EMOM 20 Cal Machine Alt DB Hang Clean and Jerk (35/25) Hand Release Push Ups Double Unders Rest Fitness EMOM 20 Cal Machine Alt DB Hang Clean and Jerk (15/10) Hand Release Push Ups Single Unders Rest Goal: 10+ Reps for each movementRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Halloween (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 25 30 Cal Row 40 DB Snatch (50/35) 30 Cal Row 40 Toes To Bar 30 Cal Row 40 DB Lunges (50/35) Performance (Rx) AMRAP 25 30 Cal Row 40 DB Snatch (35/25) 30 Cal Row 40 Toes To Bar 30 Cal Row 40 DB Lunges (35/25) Fitness AMRAP 25 30 Cal Row 30 DB Snatch (light) 30 Cal Row 30 Knee Tucks 30 Cal Row 30 Alt Lunges Partners split work as needed.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Romanian Deadlift x 10, 8, 4, 4, 4 5 Rower Hamstring Curls 5/5 DB Front Rack Drop Lunge Workout Election Day (Time) Compete (Rx+) 2 Sets 500m Row 9 Burpee Box Jump Over (24/20) 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 9 Burpee Box Jump/Step Overs (24/20) 500m Row —Rest 2:00— Performance (Rx) 2 Sets 300m Row/600m Bike 6 Burpee Box Jump/Step Over 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 6 Burpee Box Jump/Step Overs (24/20) 300m Row/600m Bike —Rest 2:00— Fitness 2 Sets 200m Row/400m Bike 6 Burpee Box Step Up 10 Russian Swings (light) 21 Situps 10 Russian Swings (light) 6 Burpee Box Step Up —Rest 2:00— Goal: Sub 15 Minutes Cap: 18 MinutesRead more