CrossFit Mile Zero – CrossFit Strength Hip Clean and Push Jerk (10 x (2+2)) Squat Clean from the Hip into a Push JerkBuild to a heavy complex Workout La Trattoria (3 Rounds for time) Compete (Rx+) Every 4 Minutes for 3 Rounds 10 Ring Dips 20 American KBS (53/35) 30 Goblet Squats (53/35) Performance (Rx) Every 4 Minutes for 3 Rounds 10 Box Dips 20 American Kettlebell Swing (35/26) 30 Goblet Squats (35/26) Fitness Every 4 Minutes for 3 Rounds 8 Foot Assisted Dips 16 Russian KBS (light) 20 Air Squats Goal: 2:30 Cap: 3 Minutes Keep all 3 scores. Each round should be a sprint. Don’t put the KB down. Same pace each round!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD “You Made Me Feel Like an Equal, But I’m Better Than You” (Time) Partner WOD 10 Rounds for Time 30 Cal Bike 25 Sandbag Cleans 20 Box Step Overs (24/20) Partner’s split work however you like.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets Deadlift x 10, 8, 6, 4, 2, 2, 2 *Superset with :30/:30 Couch Stretch*”) Workout “It Hurts to Hope The Future Will Be Better Than Before” (AMRAP – Reps) Compete (Rx+) 5 Sets AMRAP 1:30 15 Deadlifts (185/125) 12 Pull Ups Max Reps Front Squats (185/125) —Rest 1:00— Performance (Rx) 5 Sets AMRAP 1:30 15 Deadlifts (155/105) 12 Pull Ups Max Reps Front Squats (155/105) —Rest 1:00— Fitness 5 Sets AMRAP 1:30 10 Deadlifts (95/65) 12 Ring Rows/Horizontal Rows Max Reps Front Squats (95/65) —Rest 1:00— Goal: 5-10 Front SquatsRead more

CrossFit Mile Zero – CrossFit Workout “You Don’t Have to Make it Bad, Just Cause You Know How” (Time) Compete (Rx+) For Time (partition as desired) 100 Burpees 100 Cal Row 100 V-Ups 100 Russian KBS (70/53) Performance (Rx) For Time (partition as desired) 85 Burpees 85 Cal Row 85 V-Ups 85 Russian KBS (53/35) Fitness For Time (partition as desired) 60 Burpees 60 Cal Row 60 V-Ups 60 Russian KBS (light) Goal: Sub 28 Minutes Cap: 30 MinutesRead more