CrossFit Mile Zero – CrossFit Workout Next time, we don’t date the girl with eleven evil ex-boyfriends. (Time) Compete (Rx+) Go faster Performance (Rx) 3 Rounds for Time 1000m Row 50 burpees 50 box jumps (24/20) 800m Run Fitness 3 Rounds for Time 800m Row 40 Burpees 40 Box Jumps 800m Run Cap: 45 Minutes Partners break up all work as needed; one partner works at a time.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Snatch Pull x 3 (build to heavy 3) DB Bench Press x 8-10 DB Split Squats x 8/8 Snatch Pull (build to heavy 3) not a high pull Workout If I peed my pants would you pretend that I just got wet from the rain? (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 15 20 Cal Row 15 DB Push Press (50s/35s) 10 Toes To Bar Performance (Rx) AMRAP 15 15 Cal Row or Bike 15 DB Push Press (35s/25s) 10 Toes To Bar Fitness AMRAP 15 10 Cal Row or Bike 15 DB Push Press (25/15s) 10 Hanging Knee Raises Goal: 5-7 Rounds Row 1-2 Minutes. Push press 1-3 sets. Challenge your toes to bar – singles is ok.Read more

CrossFit Mile Zero – CrossFit Workout Bread makes you fat? (AMRAP – Rounds and Reps) Compete (Rx+) 4 Sets AMRAP 5 60 Double Unders 10 Renegade Rows (35s/25s) 5 Power Cleans (185/125) –1:30 Rest– Performance (Rx) 4 Sets AMRAP 5 40 Double Unders 10 Renegade Rows (25/15s) 5 Power Cleans (155/105) –1:30 Rest– Fitness 4 Sets AMRAP 5 60 Single Unders 10 Push Up + Shoulder Tap 5 Power Cleans (light) –1:30 Rest– Goal: 3 Rounds Each AMRAP Power cleans should be 70%. Pick a pace and weights that allows you to move for the entire 5 minutes. Consistency is king! Pick up where you left off.Read more

CrossFit Mile Zero – CrossFit Strength 3, 3, 2, 2, 1, 1, 1 then 3×1 dropsets Snatch Balance (building to heavy single, then 3 dropsets) 1 1/4 Back Squat (build to heavy single) Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. 1 1/4 Front Squat (build to heavy single) *Rest 1:00-1:30 b/t sets Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps...Read more

CrossFit Mile Zero – CrossFit Strength 3, 3, 2, 2, 1, 1, 1 then 3×1 dropsets Snatch Balance (building to heavy single, then 3 dropsets) 1 1/4 Back Squat (build to heavy single) Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. 1 1/4 Front Squat (build to heavy single) *Rest 1:00-1:30 b/t sets Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps...Read more