CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Romanian Deadlift x 10, 8, 4, 4, 4 5 Rower Hamstring Curls 5/5 DB Front Rack Drop Lunge Workout Election Day (Time) Compete (Rx+) 2 Sets 500m Row 9 Box Step Over (24/20) (53/35) 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 9 Box Step Over (24/20) (53/35) 500m Row —Rest 2:00— Performance (Rx) 2 Sets 300m Row/600m Bike 6 Box Step Over (24/20) (53/35) 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 6 Box Step Over (24/20) (53/35) 300m Row/600m Bike —Rest 2:00— Fitness 2 Sets 200m Row/400m Bike 6 Box Step Overs 10 Russian Swings (light) 21 Situps 10 Russian Swings (light) 6 Box Step Overs —Rest 2:00— Goal: Sub 15 Minutes Cap: 18 MinutesRead more

CrossFit Mile Zero – CrossFit Workout Valentines Day (Time) Compete (Rx+) 5 Rounds For Time 400m Run 40/32 Cal Bike Performance (Rx) 5 Rounds for Time 300m Run/400m Row 36/27 Cal Bike Fitness 5 Rounds For Time 200m Run 24/18 Cal Bike Goal: 20-25 Minutes Cap: 30 MinutesRead more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 5-8 Chin Ups (2 sec negative) 10 Zottman Curls 10/10 SA Leaning DB Shrug Workout Black Friday (AMRAP – Reps) Compete (Rx) AMRAP 15 50 Bar Facing Burpees 50 Wall Ball Shots (20/14) Max Reps Hang Squat Cleans in remaining time (185/125) Performance (Rx) AMRAP 15 50 Burpees Over Bar 50 Wall Ball Shots (14/10) Max Reps Hang Squat Cleans in remaining time (155/105) Fitness AMRAP 15 30 Burpees or Up Downs 30 Wall Ball Thrusters (light) Max Reps Hang Power Cleans in remaining time (light) Goal: 10+ Reps At least 2 minutes for hang squat cleans.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 6 Sets 5 Box Squat (2 sec negative) 8/8 Rear Foot Elevated DB RDL 10/10 Single Leg Calf Raise Workout Groundhog Day (Time) Compete (Rx+) 5 Rounds for Time 12 Cal Bike 9 Deadlifts (275/185) 6 Burpees Over Bar —1:00 Rest b/t— Performance (Rx) 5 Rounds For Time 10 Cal Bike/Row 9 Deadlifts (225/155) 6 Burpees Over Bar —1:00 Rest B/t— Fitness 5 Rounds For TIme 8 Cal Bike/Row 9 Deadlifts (light) 6 Burpees —1:00 Rest b/t— Goal: Sub 15 Minutes Cap: 20 Minutes Barbell should be 75% or less of 1RM.Read more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 8 DB Bench (2 sec negative) 10 DB Front Raise 4 DB Strict Press 4 DB Push Press Workout Earth Day (AMRAP – Rounds and Reps) Compete (Rx+) Buy In: 2k Bike ONLY *everything else remains the same* Performance (Rx) AMRAP 12 Buy In: 2k Bike/1k Row 7 Toes to Bar 7 Push Ups 21 Double Unders Fitness AMRAP 12 Buy In: 1600m Bike 7 Knee Tucks 7 Knee Push Ups 40 Single Unders Goal: 8-12 Rounds Keep movements as unbroken as possible, rest between.Read more