CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (8 x 2) Pause for a second in the hang position. Build to 65% of Snatch for sets 6, 7, 8 Workout Freddie Mercury (Time) Compete (Rx+) For Time: 800m Run 21 Power Cleans (135/95) 600m Run 15 Power Cleans (155/105) 400m Run 9 Power Cleans (185/125) Performance (Rx) For Time: 800m Run OR 1000/800m Row OR 60/48 Cal Bike 21 Power Cleans (95/65) 600m Run OR 750/600m Row OR 45/36 Cal Bike 15 Power Cleans (135/95) 400m Run OR 500/400m Row OR 30/24 Cal Bike 9 Power Cleans (155/105) Fitness 600m Run Or 750/600m Row Or 45/36 Cal Bike 15 Power Cleans (empty bb) 400m Run Or 500/400m Row Or 30/24 Cal BIke 12 Power Cleans (light) 200m Run Or 250/200m Row Or 15/12 Cal Bike 9 Power Cleans (moderate) Goal: 12-15 Minutes Cap: 17 Minutes Power cleans in 2-3...Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Tegan and Sara (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 30 Partner 1: 800m Run Partner 2: 5 Bar Muscle Ups 10 GHDSU 15 Air Squats 3 Rope Climbs Performance (Rx) AMRAP 30 Partner 1: 600m Run Partner 2: 5 Pull Ups 10 Abmat Sit Ups 15 Air Squats 2 Rope Climbs Fitness AMRAP 30 Partner 1: 400m Run Partner 2: 5 Jumping Pull Ups 10 Abmat Situps 15 Air Squats 5 Zombie Climbs Both partners are working at the same time. Switch when partner one returns from the run. Pick up where your partner left off in the AMRAP.Read more

CrossFit Mile Zero – CrossFit Strength Pause Overhead Squat, Back Squat, or Front Squat 8 x 3 building to 65% of Snatch or Clean (3 sec pause in bottom) Paused Front Squat (last 3 sets at 65% of Clean) Pause Back Squats (last 3 sets at 65% ) Back Squat with full 3 second pause at the bottom. Pause Overhead Squat (last 3 sets at 65% of snatch) Workout Hayley Kiyoko (Time) Compete (Rx+) 3 Rounds for TIme 10 Deadlifts (225/155) 20 Box Jump Overs (24/20) 400m Run -1:00 Rest- Performance (Rx) 3 Rounds for TIme 10 Deadlifts (185/125) 20 Box Jump/Step Overs (24/20) 400m Run/500m Row/1000m Bike -1:00 Rest – Fitness 3 Rounds For Time 10 Deadlifts (light) 16 Box Step Ups 300m Run/400m Row/800m Bike -1:00 Rest- Goal: 12-15 Minutes Cap: 17 Minutes LEG CITY! Population: you. Deadlift in 2 sets or unbroken. Sustainable pace through the box...Read more

CrossFit Mile Zero – CrossFit Strength Power Clean + Clean (8 x (2+1) building to 65% of clean) 65% for sets 6, 7, 8 Does not have to be touch and go. Workout Fletcher (AMRAP – Reps) Compete (Rx+) AMRAP 12 3-6-9-12…etc Toes To Bar Dumbell Overhead Lunge (50/35) Performance (Rx) AMRAP 12 3-6-9-12…etc Toes To Bar Dumbbell Overhead Lunge (35/25) Fitness AMRAP 12 3-6-9-12…etc Hanging Knee Raises Dumbbell Front Rack Lunge (light) Goal: Finish Round of 15 Toes to bar in sets of 3 or more. You can switch arms on the dumbbell whenever you want. Lunge does not have to be alternating. Score: 9 – 36 12 – 60 15 – 90 18 – 126Read more