CrossFit Mile Zero – CrossFit Workout Cranberry (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 30 400m Run 100m Farmers Carry (70/50) 300m Run 100m SB Carry (front rack or back rack) 200m Run 15 GHD Situps 100m Run 10 Alt DB Snatch (70/50) Performance (Rx) AMRAP 30 400m Run/500m Row 100m Farmers Carry (50/35) 300m Run/375m Row 100m SB Carry (front rack or back rack) 200m Run/250m Row 15 Stick Situps 100m Run/125m Row 10 Alt DB Snatch (50/35) Fitness AMRAP 30 300m Run/375m Row 100m Farmers Carry (light) 200m Run/250m Row 100m SB Carry (front rack or back rack) 150m Run/175m Row 15 Abmat Situps 100m Run/125m Row 10 Alt DB Snatch (light) Goal: 3 Rounds Each 50m is one rep.Read more

CrossFit Mile Zero – CrossFit Workout Cranberry (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 30 400m Run 100m Farmers Carry (70/50) 300m Run 100m SB Carry (front rack or back rack) 200m Run 15 GHD Situps 100m Run 10 Alt DB Snatch (70/50) Performance (Rx) AMRAP 30 400m Run/500m Row 100m Farmers Carry (50/35) 300m Run/375m Row 100m SB Carry (front rack or back rack) 200m Run/250m Row 15 Stick Situps 100m Run/125m Row 10 Alt DB Snatch (50/35) Fitness AMRAP 30 300m Run/375m Row 100m Farmers Carry (light) 200m Run/250m Row 100m SB Carry (front rack or back rack) 150m Run/175m Row 15 Abmat Situps 100m Run/125m Row 10 Alt DB Snatch (light) Goal: 3 Rounds Each 50m is one rep.Read more

CrossFit Mile Zero – CrossFit Workout Cranberry (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 30 400m Run 100m Farmers Carry (70/50) 300m Run 100m SB Carry (front rack or back rack) 200m Run 15 GHD Situps 100m Run 10 Alt DB Snatch (70/50) Performance (Rx) AMRAP 30 400m Run/500m Row 100m Farmers Carry (50/35) 300m Run/375m Row 100m SB Carry (front rack or back rack) 200m Run/250m Row 15 Stick Situps 100m Run/125m Row 10 Alt DB Snatch (50/35) Fitness AMRAP 30 300m Run/375m Row 100m Farmers Carry (light) 200m Run/250m Row 100m SB Carry (front rack or back rack) 150m Run/175m Row 15 Abmat Situps 100m Run/125m Row 10 Alt DB Snatch (light) Goal: 3 Rounds Each 50m is one rep.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 4 (build to 85%) Heavy KB Swing x 8 Front Rack Step Ups x 8* *Focus on fully extending with single leg and squeezing your glutes before putting down non-working foot Back Squat Workout Sweet Potato (5 Rounds for time) Compete (Rx+) Every 3 Min x 5 Sets 9 Cal Bike + 10 Overhead Squats (95/65) 10 Cal Bike + 8 Overhead Squats (115/75) 11 Cal Bike + 6 Overhead Squats (135/95) 12 Cal Bike + 4 Overhead Squats (155/105) 13 Cal Bike + 2 Overhead Squats (185/125) *barbell is from the floor* Performance (Rx) Every 3 Minutes x 5 Sets 9 Cal Bike + 10 Front Squats (95/65) 10 Cal Bike + 8 Front Squats (115/75) 11 Cal Bike + 6 Front Squats (135/95) 12 Cal Bike + 4 Front Squats (155/105) 13 Cal Bike + 2 Front...Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 4 (build to 85%) Heavy KB Swing x 8 Front Rack Step Ups x 8* *Focus on fully extending with single leg and squeezing your glutes before putting down non-working foot Back Squat Workout Sweet Potato (5 Rounds for time) Compete (Rx+) Every 3 Min x 5 Sets 9 Cal Bike + 10 Overhead Squats (95/65) 10 Cal Bike + 8 Overhead Squats (115/75) 11 Cal Bike + 6 Overhead Squats (135/95) 12 Cal Bike + 4 Overhead Squats (155/105) 13 Cal Bike + 2 Overhead Squats (185/125) *barbell is from the floor* Performance (Rx) Every 3 Minutes x 5 Sets 9 Cal Bike + 10 Front Squats (95/65) 10 Cal Bike + 8 Front Squats (115/75) 11 Cal Bike + 6 Front Squats (135/95) 12 Cal Bike + 4 Front Squats (155/105) 13 Cal Bike + 2 Front...Read more