CrossFit Mile Zero – CrossFit Strength 6 Sets DB Lateral Raise x 8 Strict HSPU or DB Z-Press x 5-8 6-Way Raise x 4 Workout Sexy Pirate (Time) Compete (Rx+) For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Performance (Rx) For Time 10 Wallballs (14/10) 400m Run/500m Row 15 Wallballs 300m Run/400m Row 20 Wallballs 200m Run/300m Row 25 Wallballs 100m Run/200m Row 30 Wallballs Fitness For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Goal: 10-12 Minutes Cap: 14 Minutes Steady pace on the run. Dont blow up in the first half of the workout. Try to keep the wallball unbroken the entire time.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets DB Lateral Raise x 8 Strict HSPU or DB Z-Press x 5-8 6-Way Raise x 4 Workout Sexy Pirate (Time) Compete (Rx+) For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Performance (Rx) For Time 10 Wallballs (14/10) 400m Run/500m Row 15 Wallballs 300m Run/400m Row 20 Wallballs 200m Run/300m Row 25 Wallballs 100m Run/200m Row 30 Wallballs Fitness For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Goal: 10-12 Minutes Cap: 14 Minutes Steady pace on the run. Dont blow up in the first half of the workout. Try to keep the wallball unbroken the entire time.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets DB Lateral Raise x 8 Strict HSPU or DB Z-Press x 5-8 6-Way Raise x 4 Workout Sexy Pirate (Time) Compete (Rx+) For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Performance (Rx) For Time 10 Wallballs (14/10) 400m Run/500m Row 15 Wallballs 300m Run/400m Row 20 Wallballs 200m Run/300m Row 25 Wallballs 100m Run/200m Row 30 Wallballs Fitness For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Goal: 10-12 Minutes Cap: 14 Minutes Steady pace on the run. Dont blow up in the first half of the workout. Try to keep the wallball unbroken the entire time.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets DB Lateral Raise x 8 Strict HSPU or DB Z-Press x 5-8 6-Way Raise x 4 Workout Sexy Pirate (Time) Compete (Rx+) For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Performance (Rx) For Time 10 Wallballs (14/10) 400m Run/500m Row 15 Wallballs 300m Run/400m Row 20 Wallballs 200m Run/300m Row 25 Wallballs 100m Run/200m Row 30 Wallballs Fitness For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Goal: 10-12 Minutes Cap: 14 Minutes Steady pace on the run. Dont blow up in the first half of the workout. Try to keep the wallball unbroken the entire time.Read more

CrossFit Mile Zero – CrossFit Workout Sexy Nurse (Time) Compete (Rx+) Go Faster/Pick a Heavier Sandbag Performance (Rx) 5 Rounds for Time 600m Run 50m Sandbag Front Rack Carry 6 Sandbag Lifts over 30’ Box —1:00 Rest— Fitness 5 Rounds for Time 400m Run 50m Medball Carry on Shoulder 6 Medball Over Box Goal: Sub 30 Minutes Cap: 35 MinutesRead more