CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Rounds Pendlay Row x 6 Romanian Deadlift x 8 Sled Push x 100ft or 6 Cal Echo Sprint pending weather or 5, 6, 7am (noise ordinance) Workout Jinkx Monsoon (AMRAP – Rounds and Reps) Compete (Rx+) 3 Sets AMRAP 3 10 American KBS (53/35) 10 Alternating Goblet Lunges (53/35) 10 Toes to Bar Rest 1:30 Performance (Rx) 3 Sets AMRAP 3 10 Russian KBS (53/35) 10 Alternating Goblet Lunges (53/35) 8 Toes to Bar Rest 1:30 Fitness 3 Sets AMRAP 3 10 Russian KBS (light) 10 Alternating Lunges 10 Hanging Knee Raises Rest 1:30 Goal: 3 Rounds per AMRAP Keep the KB Swings and lunges unbroken. Break up the toes to bar into manageable sets to save your grip and your core. Pick up each AMRAP where you left off. Score is total rounds + reps.Read more

CrossFit Mile Zero – CrossFit Strength Cluster (7 Sets 3, 3, 3, 2, 2, 1, 1 Build to moderate/heavy single) Clean + Thruster Workout Alaska Thunderfun 5000 (2 Rounds for reps) Compete (Rx+) AMRAP 8 6 Clusters (135/95) 12 Bar Facing Burpees -rest 4:00 – AMRAP 6 3 Clusters (135/95) 6 Bar Facing Burpees Performance (Rx) AMRAP 8 6 Clusters (95/65) 12 Bar Facing Burpees -rest 4:00 – AMRAP 6 3 Clusters (95/65) 6 Bar Facing Burpees Fitness AMRAP 8 6 Clean and Jerks (light) 12 Burpees -rest 4:00 – AMRAP 6 3 Clean and Jerks (light) 6 Burpees Goal: 9+ Rounds Quick singles are a-ok. Breathe through the burpees. Score is total reps of each.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Tibialis Raise x 10 Front Foot Elevated Split Squat x 6/6 Plank Taps x 30 Workout Rupaul (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 18 500m Row/1000m Bike/400m Run 60 Double Unders 30 Alt DB Snatch (50/35) Performance (Rx) AMRAP 18 500m Row/1000m Bike/400m Run 40 Double Unders 30 Alt DB Snatch (35/25) Fitness AMRAP 18 400m Row/800m Bike/300m Run 60 Single Unders 30 Alt DB Snatch (light) Goal: 4 Rounds Challenge your dumbbell weight, scale the reps before the weight. Moderate pace that allows you to continue moving for 18 minutes straight.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Single Arm Half Kneeling DB Press x 6/6 DB Pec Fly x 12 Meadows 6-Way Shoulder Raise x 4 Workout Katya Zamolodchikova (Time) Compete (Rx+) 5 Rounds for Time 9 Bar Muscle Ups 7 Box Jumps (24/20) 5 Wall Walks Performance (Rx+) 5 Rounds for Time 9 Chest to Bar Pull Ups 7 Box Jumps/Step Ups (24/20) 5 Wall Walks Fitness 5 Rounds for Time 9 Jumping Pull-Ups 7 Box Step Ups (20/16) 5 Inchworms Goal: 10-12 Minutes Cap: 15 Minutes Consistent and controlled reps through the entire thing. Maximize your kip in your pull ups to save your shoulders for the wall walks.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Single Arm Half Kneeling DB Press x 6/6 DB Pec Fly x 12 Meadows 6-Way Shoulder Raise x 4 Workout Katya Zamolodchikova (Time) Compete (Rx+) 5 Rounds for Time 9 Bar Muscle Ups 7 Box Jumps (24/20) 5 Wall Walks Performance (Rx) 5 Rounds for Time 9 Chest to Bar Pull Ups 7 Box Jumps/Step Ups (24/20) 5 Wall Walks Fitness 5 Rounds for Time 9 Jumping Pull-Ups 7 Box Step Ups (20/16) 5 Inchworms Goal: 10-12 Minutes Cap: 15 Minutes Consistent and controlled reps through the entire thing. Maximize your kip in your pull ups to save your shoulders for the wall walks.Read more