CrossFit Mile Zero – CrossFit Partner WOD Who spit in her bean curd? (Time) Compete (Rx+) For Time With A Partner 100 Walking Overhead Plate Lunges (45/25) 75 Burpees to the plate 1:00 Accumulated dead hang 1000m sandbag run together 1:00 Accumulated dead hang 75 burpees to a plate 100 walking overhead plate lunges (45/25) Performance (Rx) For Time With A Partner 100 Walking Overhead Plate Lunges (25/15) 75 Burpees to the plate 1:00 Accumulated dead hang 1000m sandbag run together 1:00 Accumulated dead hang 75 burpees to a plate 100 walking overhead plate lunges (25/15) Fitness 50 Walking Overhead Plate Lunges (15/10) 40 Burpees to plate :40 accumulated dead hang 800m run :40 accumulated dead hang 40 burpees to a plate 50 walking overhead plate lunges (15/10) Partners run together, but one partner holds the sandbag at a time.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Deadlift x 4, no heavier than 80% Deadbugs x 10/10 Deadlift Workout Yup, this cricket’s a lucky one! (Time) Compete (Rx+) 10 Rounds for Time 30 Double Unders 3 Deadlifts (315/205) Performance (Rx) 10 Rounds for Time 30 Double Unders 3 Deadlifts (225/155) Fitness 10 Rounds for Time 30 Single Unders 3 Deadlifts (95/65) Goal: 8-10 Cap: 12 Minutes Deadlifts should be heavy, but unbroken through all rounds. Try to finish the first 5 rounds in sub 4, dont treat it like an EMOM.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Bench Press x 4, no heavier than 80% Ring Dips x 4 Bent Over Row x 4/4, build to heavy Bench Press Workout Great. She brings home a sword. If you ask me, she should’ve brought home a man. (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 20 24/20 Cal Bike 10 DB Box Step Ups (24/20) (50s/35s) 5 Strict Toes to Bar 2 Rope Climbs Performance (Rx) AMRAP 20 20/16 Cal Bike 10 DB Box Step Ups (24/20) (35s/25s) 5 Strict Toes to Bar 2 Rope Climbs Fitness AMRAP 20 15/12 Cal Bike 10 Box Step Ups 5 Strict Knee Raises 4 Zombie Rope Climbs 80% effort throughout. Goal is to move with minimal rest between movements.Read more

CrossFit Mile Zero – CrossFit Hurricane Workout And since we’re out of potpourri, perhaps you wouldn’t mind bringing up some (AMRAP – Rounds and Reps) Compete (Rx+) EMOM 32 18/15 Cal Row AMRAP Rounds of C2B Cindy AMRAP Rounds of C2B Cindy Rest Performance (Rx) EMOM 32 15/12 Cal Row AMRAP Rounds of Cindy AMRAP Rounds of Cindy Rest Fitness EMOM 32 12/10 Cal Row AMRAP Rounds of: 5 Ring Rows, 10 Knee Push Ups, 15 Air Squats AMRAP Rest Score is total rounds + reps of Cindy.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 4, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat (6×4) Workout You missed! How could you miss? He was three feet in front of you! (AMRAP – Rounds and Reps) Compete (Rx+) 5 Sets AMRAP 3 7 Shoulder to Overhead (135/95) 7 Burpee Over Bar 7 Power Cleans —1:00 Rest B/T— Performance (Rx) 5 Sets AMRAP 3 7 Shoulder to Overhead (95/65) 7 Burpee Over Bar 7 Power Cleans —1:00 Rest B/T— Fitness 5 Sets AMRAP 3 7 DB Shoulder to Overhead 7 Burpees 7 DB Hang Power Cleans —1:00 Rest B/T— Goal: 2 Rounds Per AMRAPRead more