CrossFit Mile Zero – CrossFit Partner WOD The Kingdom of Far Far Away (Time) Freedom (Rx+) 7 Rounds (each) 7 Deadlifts (225/155) 300m Run 7 Pull Ups Independence (Rx) 7 Rounds (each) 7 Deadlifts (185/125) 200m Run 7 Pull Ups Liberty 7 Rounds (each) 7 Deadlifts (light) 150m Run 7 Horizontal Rows Cap: 30 Minutes You go, I go each round until both partners have completed 7 rounds.Read more

CrossFit Mile Zero – CrossFit Strength Clean Complex (10 x (1+1+1+1) on a 1:30 clock Stay light to work on technique. Focus on driving through your entire foot and legs throughout the entire pull. ) Clean Pull + Low Hang Clean + Push Press + Push Jerk Workout Do You Know the Muffin Man? (Time) Freedom (RX+) 21-15-9-6-3 Power Cleans (135/95) Strict HSPU Independence (RX) 21-15-9-6-3 Power Clean (95/65) HSPU or DB Shoulder to Overhead (35s/25s) Liberty 15-12-9-6-3 DB Power Clean (light) DB Shoulder to Overhead (light) Goal: 10-12 Minutes Cap: 15 Minutes Power cleans in 2-3 sets for the bigger rounds. Break up the HSPU before it forces you to break them up. Once you hit the round of 6, send it.Read more

CrossFit Mile Zero – CrossFit Successory Work Rear Foot Elevated DB Split Squat (5 x 8/8) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement...Read more

CrossFit Mile Zero – CrossFit Successory Work Rear Foot Elevated DB Split Squat (6 x 8/8) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement...Read more

CrossFit Mile Zero – CrossFit Workout What are You Doing in My Swamp? (Checkmark) Freedom (Rx+) EMOM 36 15/12 Cal Row 5 Wall Walks 200m Run 10 Alt DB Snatch (50/35) Independence (Rx) EMOM 36 12/10 Cal Row 3 Wall Walks 150m Run 10 Alt DB Snatch (35/25) Liberty EMOM 36 10/8 Cal Row 3 Inchworms 100m Run 10 Alt DB Snatch (light)Read more