CrossFit Mile Zero – CrossFit Partner WOD Flex Wheeler (Time) Freedom (Rx+) For Time, with a partner 60 Cal Bike or 80 Cal Row or 1000m Run -then- 10 Rounds 10 Alt DB Snatch (50/35) 30 Double Unders -then- 60 Cal Bike or 80 Cal Row or 1000m Run Independence (Rx) For Time, with a partner 40 Cal Bike or 60 Cal Row or 800m Run -then- 10 Rounds 10 Alt DB Snatch (35/25) 20 Double Unders -then- 40 Cal Bike or 60 Cal Row or 800m Run Liberty For Time 30 Cal Bike or 40 Cal Row or 600m Run -then- 10 Rounds 10 Alt DB Snatch (light) 30 Single Unders -then- 30 Cal Bike or 40 Cal Row or 600m Run Goal: 22-25 Minutes Time Cap: 28 Minutes Partners split up the row/bike/run evenly. You go/I go each round for the 10 rounds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Front Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Workout Phil Heath (Time) Freedom (Rx+) For Time 21-15-9 Wallballs (20/14) American Kettlebell Swings (53/35) *400m run at the start of each round Independence (Rx) For Time 21-15-9 Wallballs (14/10) Russian Kettlebell Swings (53/35) *400m Run at the start of each round Liberty For Time 21-15-9 Wallball Thrusters (light) Russian Kettlebell Swings (light) *300m Run at the start of each round Goal: 8-10 Minutes Cap: 12 Minutes Keep the wallballs and kettlebell swings unbroken, rest between movements. When you start your last 400m run, send it.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat. Arnold Schwarzenegger (AMRAP – Reps) Freedom (Rx+) AMRAP 12 1 Power Clean (135/95) 1 Bar Muscle Up 2 Power Cleans 2 Bar Muscle Ups 3 Power Cleans 3 Bar Muscle Ups …etc Independence (Rx) AMRAP 12 1 Power Clean (115/85) 1 Chest to Bar Pull Up 2 Power Cleans 2 Chest to Bar Pull ups 3 Power Cleans 3 Chest to Bar Pull Ups …etc Liberty AMRAP 12 1 DB Power Clean (light) 1 Jumping Chest to Bar 2 DB Power Cleans 2 Jumping Chest to Bars 3 DB Power Cleans 3 Jumping Chest to Bars …etc Goal: Finish the round of 9...Read more

CrossFit Mile Zero – CrossFit Workout Jay Cutler (Time) Freedom (Rx+) For Time (Partition as you like) 2000m Run 200 Double Unders 60 Cal Bike 40 Burpee Box Jump Overs (24/20) Independence (Rx) For Time (Partition as you like) 1600m Run 150 Double Unders 40 Cal Bike 40 Burpee Box Jump/Step Overs (24/20) Liberty For Time (Partition as you like) 1200m Run 200 Single Unders 30 Cal Bike 40 Up/Down Step Ups Goal: 22-25 Minutes Cap: 30 Minutes Find your threshold pace – the fastest pace you can maintain throughout the entire workout – and stay there. Break it up into manageable sets that keeps you moving.Read more