CrossFit Mile Zero – CrossFit Strength Clean and Jerk (3, 3, 2, 2, 2, 1, 1, 1 building to a moderate weight) Workout The Second Continental Congress (Time) Compete (Rx+) 4 Rounds for Time 15 Front Squats (75/55) 15 GHD Situps 15/12 Cal Bike or Row Performance (Rx) 4 Rounds for Time 15 Front Squats (75/55) 12 Stick Sit-Ups 12/10 Cal Bike or Row Fitness 4 Rounds for Time 15 Dumbbell Front Squats 15 Abmat Situps 10/8 Cal Bike or Row Goal: 9-11 Minutes Cap: 13 Minutes Front squats unbroken or 2 sets. Find your threshold pace! The fastest pace that you can maintain for 4 rounds.Read more

CrossFit Mile Zero – CrossFit Partner WOD The Babadook (Time) Compete (Rx+) 10 Rounds 10 Bench Press (135/95) 20 Alt V Ups 100m Run Performance (Rx) 10 Rounds 10 Bench Press (115/80) 16 Alt V Ups 100m Run FItness 10 Rounds 10 Push Ups 16 Situps 100m Run Partners alternate movements.Read more

CrossFit Mile Zero – CrossFit Strength Snatch Balance OR 1 1/4 Front/Back Squats. 3, 3, 2, 2, 1, 1, 1. Build to heavy single for today, then 1×1 @ 90% of that, 2×1 @ 80%. Snatch Balance 1 1/4 Back Squat Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. 1 1/4 Front Squat *Rest 1:00-1:30 b/t sets Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1...Read more

CrossFit Mile Zero – CrossFit Strength Clean + Jerk + Power Clean (8 x (1+1+1)) Perform a full clean, followed by a jerk, followed by a power clean.Build to 70% of clean and jerk for sets 6, 7, and 8. Does not need to be touch and go. Workout Lady Gaga (AMRAP – Reps) Complete (Rx+) 5 Sets AMRAP 2 20 Dual DB Step Ups (50s/35s) (20”) Max Rep Double Unders in Remaining Time -1 minute Rest b/t Sets- Performance (Rx) 5 Sets AMRAP 2 20 Dual DB Box Step Ups (35s/25s) Max Reps Double Unders in Remaining Time -1 Min Rest b/t Sets- Fitness 5 Sets AMRAP 2 20 Box Step Ups Max Reps Single Unders in Remaining Time -1 Min Rest b/t Sets- Goal: 30+ per set Score: Total Reps of Double Unders Move quickly through the step ups to maximize your time doing double unders. It will...Read more

CrossFit Mile Zero – CrossFit Workout Marie Antoinette (Checkmark) Compete (Rx+) EMOM 35 15/12 Cal Row 5 Wall Walks 12/10 Cal Bike 15 Toes to Bar Rest Performance (Rx) EMOM 35 12/10 Cal Row 3 Wall Walks 10/8 Cal Bike 10 Toes to Bar Rest Fitness EMOM 35 :40 Cal Row 5 Inchworm :40 Cal Bike 10 Knee Raises Rest Pick a number of wall walks and toes to bar that can be completed unbroken. Looking for :45 work, :15 rest.Read more