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 or 14 Cal Row+ 10 Front Squats (95/65) 10 Cal Bike or 15 Cal Row + 8 Front Squats (115/75) 11 Cal Bike or 16 Cal Row + 6 Front Squats (135/95) 12 Cal Bike...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 or 14 Cal Row+ 10 Front Squats (95/65) 10 Cal Bike or 15 Cal Row + 8 Front Squats (115/75) 11 Cal Bike or 16 Cal Row + 6 Front Squats (135/95) 12 Cal Bike...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 or 14 Cal Row+ 10 Front Squats (95/65) 10 Cal Bike or 15 Cal Row + 8 Front Squats (115/75) 11 Cal Bike or 16 Cal Row + 6 Front Squats (135/95) 12 Cal Bike...Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to heavy complex Hang Clean + Push Jerk 10 x (1+2) Complex: Hang Clean + Push Jerk (10x(1+2)) Workout Brussels Sprouts (Time) Compete (Rx+) Go Faster Performance (Rx) 3 Rounds For Time 30 Wallballs (20/14) 90 Double Unders Fitness 3 Rounds for Time 20 Walballs (light) 60 Single Unders Goal: 8-10 Minutes Cap: 12 Minutes Sets of 10 WB at a minimum, try to go as unbroken as possible.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to heavy complex Hang Clean + Push Jerk 10 x (1+2) Complex: Hang Clean + Push Jerk (10x(1+2)) Workout Brussels Sprouts (Time) Compete (Rx+) Go Faster Performance (Rx) 3 Rounds For Time 30 Wallballs (20/14) 90 Double Unders Fitness 3 Rounds for Time 20 Walballs (light) 60 Single Unders Goal: 8-10 Minutes Cap: 12 Minutes Sets of 10 WB at a minimum, try to go as unbroken as possible.Read more