CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 6 Bench Press (2 second negative, aim to get heavier than week 3) 10 DB Lateral Raise 6 Arnold Press Bench Press Workout Hello Beautiful, It’s Been a Long Time (AMRAP – Reps) Compete (Rx+) AMRAP 12 Buy In: 1000m Row 1-2-3-4-5-6… Ring Muscle Up 2-4-6-8-10-12… Hand Release Push Ups 3-6-9-12-15-18… Tuck Ups Performance (Rx) AMRAP 12 Buy In: 1000m Row or 2000m Bike 1-2-3-4-5-6… Burpee Pull Up 2-4-6-8-10-12… Hand Release Push Ups 3-6-9-12-15-18… Tuck Ups Fitness AMRAP 12 Buy In: 500m Row or 1000m Bike 1-2-3-4-5-6… Burpee Jumping Pull Up 2-4-6-8-10-12… Knee Push Ups 3-6-9-12-15-18… Abmat Situps Goal: Finish the round of 5/10/15 Score is Total Reps.Score: 4/8/12: 60 5/10/15: 90 6/12/18: 126 7/14/21: 168Read more

CrossFit Mile Zero – CrossFit Partner WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunPartners split work as needed.Read more

CrossFit Mile Zero – CrossFit Partner WOD Childish Gambino (Time) Compete (Rx+) 20 Rounds 20 Wallballs (20/14) 20 Abmat Situps Performance (Rx) 20 Rounds 20 Wallballs (14/10) 20 Abmat Situps Fitness 20 Rounds 10 Wallballs 10 Abmat Situps Partners split work evenly.Read more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 10 DB Bench (2 second negative) 10 DB Front Raise 5/5 KB Bottoms Up Press Workout Chance the Rapper (Time) Compete (Rx+) For Time 40 Cal Row 25ft HS Walk 15 Toes to Bar 30 Cal Row 25ft HS Walk 12 Toes to Bar 20 Cal Row 25ft HS Walk 9 Toes to Bar 10 Cal Row 25ft HS Walk 6 Toes to Bar Performance (Rx) 35 Cal Row/Bike 3 Wall Walks 12 Toes to Bar 25 Cal Row/Bike 3 Wall Walks 9 Toes to Bar 15 Cal Row/Bike 3 Wall Walks 6 Toes to Bar 5 Cal Row/Bike 3 Wall Walks 3 Toes to Bar Fitness 30 Cal Row/Bike 3 Inchworm + Push Up 15 Knee Tucks 20 Cal Row/Bike 3 Inchworm + Push Up 12 Knee Tuck 10 Cal Row/Bike 3 Inchworm + Push Up 9 Knee...Read more

CrossFit Mile Zero – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Performance (Rx) 6 Rounds for Time 18 Squats 18 Push Ups 18 Walking Lunges 400m Run Fitness 4 Rounds for Time 14 Squats 14 Push Ups 14 Walking Lunges 300m Run Goal: 25-28 Minutes Cap: 30 Minutes Each round 5 minutes or less. Grind it out!Read more