CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 5-8 Strict Pull Up 10 Double DB Bicep Curl 8 Bulgarian Ring Row Workout Kendrick Lamar (Time) Compete (Rx+) 3 Rounds for Time 20 Deadlifts (185/125) 10/10 DB Thrusters (50/35) Performance (Rx) 3 Rounds for Time 20 Deadlifts (155/105) 10/10 DB Thrusters (35/25) Fitness 3 Rounds for Time 15 Deadlifts (light) 10/10 DB Thrusters (25/15) Goal: Sub 12 Minutes Cap: 14 Minutes Deadlifts in 2-3 Sets.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 10, 8, 6, 4, 2 RDL (2 sec eccentric) 10 Alternating DB Drop Lunge Butterfly or Weighted Butterfly :45-:60 Romanian Deadlift (RDL) Workout Kanye West (Time) Compete (Rx+) 3 Rounds for Time 300m Row 6 Bar Facing Burpee 8 Squat Cleans (135/95) 20 GHD Situp 8 Squat Cleans 6 Bar Facing Burpee 300m Row —2 Min Rest b/t— Performance (Rx) 3 Rounds for Time 300m Row/600m Bike 6 Burpee Over Bar 8 Squat Cleans (95/65) 20 Abmat Situps 8 Squat Cleans (95/65) 6 Burpee Over Bar 300m Row —2 Min Rest B/T— Fitness 3 Rounds for Time 200m Row/400m Bike 6 Burpees 8 DB Power Cleans 12 Abmat Situps 8 DB Power Cleans 6 Burpees 200m Row/400m Bike —2 Min Rest B/T— Goal: 13-16 Minutes Cap: 18 Minutes Each round should be max effort.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 10, 8, 6, 4, 2 RDL (2 sec eccentric) 10 Alternating DB Drop Lunge Butterfly or Weighted Butterfly :45-:60 Romanian Deadlift (RDL) Workout Kanye West (Time) Compete (Rx+) 3 Rounds for Time 300m Row 6 Bar Facing Burpee 8 Squat Cleans (135/95) 20 GHD Situp 8 Squat Cleans 6 Bar Facing Burpee 300m Row —1:30 Rest b/t— Performance (Rx) 3 Rounds for Time 200m Row/400m Bike 6 Burpee Over Bar 8 Squat Cleans (95/65) 20 Abmat Situps 8 Squat Cleans (95/65) 6 Burpee Over Bar 200m Row/400m Bike —1:30 Rest B/T— Fitness 3 Rounds for Time 150m Row/300m Bike 6 Burpees 8 DB Power Cleans 12 Abmat Situps 8 DB Power Cleans 6 Burpees 150m Row/300m Bike —1:30 Rest B/T— Goal: 13-16 Minutes Cap: 18 Minutes Each round should be max effort.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereRead more