CrossFit Mile Zero – CrossFit Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200 Push-Ups or Knee Push-Ups 300 Air Squats 1 Mile Run Half Scaled Murph (Time) 800m Run 50 Ring Rows (or Bar) 100 Knee Assist Push-Ups (or Bench) 150 Air-Squats 800m RunRead more

CrossFit Mile Zero – CrossFit Strength Clean Complex (10 x (1+2)) Clean Pull + Power Clean Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Scaled Grace (Time) For Time: 30 Clean and Jerks (Up to 115#/75#)Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (6 Sets on a 2:30 Clock) 3×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Shoulder Press (6 Sets on a 2:30 Clock) 3×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Workout Pay No Attention to the Man Behind the Curtain (Time) Freedom (Rx+) Every 3:00 x 5 Rounds 50 Double Unders 15 American KB Swings (53/35) 5 Goblet Squats Independence (Rx) Every 3:00 x 5 Rounds 30 Double Unders 15 Russian KB Swings (53/35) 5 Goblet Squats Liberty Every 3:00 x 5 Rounds 50 Single Unders 15 Russian KB Swings (light) 5 Goblet Squats (light) Goal: 1:30 Cap: 2:00 Move quickly through each round to maximize your rest period. Keep movements unbroken. Go straight from KB Swings to squats without dropping the KB. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Box Squats x 5 Single Leg Deadlift x 5/5 Strict Leg Raise x 12Read more

CrossFit Mile Zero – CrossFit Workout We Aren’t in Kansas Anymore (Checkmark) Freedom (Rx+) EMOM 32 15/12 Cal Row 14 Alt DB Snatch (50/35) 12/10 Cal Bike 2 Rope Climbs Independence (Rx) EMOM 32 12/10 Cal Row 14 Alt DB Snatch (35/25) 10/8 Cal Bike 2 Rope Climbs Liberty EMOM 32 10/8 Cal Row 10 Alt DB Snatch (light) 8/6 Cal Bike 4 Zombie Climbs Looking for 15+ Seconds to transition from cardio. Take your time through rope climbs and use this as an opportunity to practice!Read more