CrossFit Mile Zero – CrossFit Strength Back Squat (5 Sets 10, 8, 6, 4, 2 *superset with 8/8 side lunge db deadlift*) Front Squat (5 Sets 10, 8, 6, 4, 2 *superset with 8/8 side lunge db deadlift*) Workout Lucky Charms (Time) Compete (Rx+) 6 Rounds for Time 3 Overhead Squats (135/95) 9 Wallballs (30/20) 12 Cal Bike/Row Performance (Rx) 6 Rounds for Time 3 Front Squats (135/95) 9 Wallballs (20/14) 10 Cal Bike/Row Fitness 6 Rounds for Time 3 Dumbbell Front Squats 9 Wallballs (light) 8 Cal Bike/Row Goal: Sub 10 Minutes Cap: 14 MinutesRead more

CrossFit Mile Zero – CrossFit Workout Frosted Flakes (Time) Compete (Rx+) 3 Rounds for Time 120 Double Unders 1000m Row 800m Run Performance (Rx) 3 Rounds for Time 85 Double Unders 750m Row 800m Run Fitness 3 Rounds for Time 50 Single Unders 500m Row 600m Run Goal: 25-30 Minutes Cap: 35 Minutes Jump Rope should be 2 minutes maximum. Run should be 5 minutes or less. Row should be 4 minutes or less.Read more

CrossFit Mile Zero – CrossFit Core 3-5 Sets, Not For Time 12 V-Ups 15 Tuck-Ups :10 Hollow Hold :10 Arch Hold Workout Fruity Pebbles (Time) Compete (Rx+) E3MOM x 5 Sets 200m Run 7 Pull Ups 5 Chest to Bar Pull Ups 3 Bar Muscle Ups Performance (Rx) E3MOM x 5 Sets 200m Run 5 Pull Ups 3 Chest to Bar Pull Ups 1 Bar Muscle Up OR Burpee Pull UP Fitness E3MOM x 5 Sets 200m Run 7 Ring Rows 5 Jumping Pull Ups 3 Jumping Chest to Bar Pull Ups Goal: Sub 2:00 Score is slowest round 2-5. All movements unbroken. Reduce volume to avoid failed reps.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (5 Sets 10, 8, 6, 4, 2 *superset with :30/:30 DB OH Carry*) Shoulder Press (5 Sets 10, 8, 6, 4, 2 *superset with :30/:30 DB OH Carry*) Workout Captain Crunch (Time) Compete (Rx+) Go faster Performance (Rx) For Time 25 Burpees 50 Abmat Situps 25 Burpees 50 Abmat Situps 25 Burpees *Every 2:00, starting at 0:00, 10 air squats* Fitness 15 Burpees 25 Abmat Situps 15 Burpees 25 Abmat Situps 15 Burpees *Every 2:00, starting at 0:00, 5 air squats* Goal: 10-15 Minutes Cap: 18 MinutesRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets 10, 8, 6, 4, 2, 2 *superset with 5 box jumps*) Workout Honey Nut Cheerios (Checkmark) Compete (Rx+) EMOM 16 10 Goblet Squats (72/53) 10 KB Front Rack Lunge 3 Wall Walks 100ft SA KB Farmer’s Carry Performance (Rx) EMOM 16 10 Goblet Squats (53/35) 10 KB Front Rack Lunge 3 Wall Walks 100ft SA KB Farmer’s Carry Fitness EMOM 16 10 Goblet Squats (light) 10 Alt Lunges 3 Inchworm + Push Up 100ft SA KB Farmer’s Carry (light)Read more