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

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 10 Zottman Curls 10 Gorilla Rows 100ft Farmer’s Carry 15 Banded Face Pulls Workout Lucy Dacus (Time) Compete (Rx+) 10-15-25-35-25-15-10 Wallballs (20/14) *200m run b/t each set* Performance (Rx) 10-15-25-35-25-15-10 Wallballs (14/10) *200m run or 400m row b/t each set* Fitness 10-15-25-25-15-10 Wallballs (light) *200m run or 1:00 machine b/t each set* Goal: 12-14 Minutes Cap: 16 Minutes Pace yourself through the first half. Be intentional about your wallball breaks. Once you get to the last set of 15 and 10, send it.Read more

CrossFit Mile Zero – CrossFit Strength Squat Snatch (8×3, touch and go building to WOD weight or slightly higher) Workout Julien Baker (Time) Compete (Rx+) 4 Rounds For Time 400m Run 10 Squat Snatches (135/95) Performance (Rx) 4 Rounds for Time 400m Run or 1000m Bike 10 Squat Snatches (95/65) Fitness 4 Rounds for Time 300m Run or 800m Bike 5 Hang Power Snatches (empty bb) 5 Overhead Squats Goal: 9-12 Minutes Cap: 14 Minutes Quick singles for snatches. Run/Bike in 2:15 or less. Pace yourself through the first half so you can pick it up in the back half.Read more

CrossFit Mile Zero – CrossFit Strength Squat Snatch (8×3, touch and go building to WOD weight or slightly higher) Workout Julien Baker (Time) Compete (Rx+) 4 Rounds For Time 400m Run 10 Squat Snatches (135/95) Performance (Rx) 4 Rounds for Time 400m Run or 1000m Bike 10 Squat Snatches (95/65) Fitness 4 Rounds for Time 300m Run or 800m Bike 5 Hang Power Snatches (empty bb) 5 Overhead Squats Goal: 10-13 Minutes Cap: 16 Minutes Quick singles for snatches. Run/Bike in 2:15 or less. Pace yourself through the first half so you can pick it up in the back half.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (10, 8, 6, 4, 2, 2, 2, 2) Bench Press (Bench Press x 10, 8, 6, 4, 2, 2, 2, 2) Workout Clairo (AMRAP – Reps) Compete (Rx+) EMOM 20 Cal Machine Alt DB Hang Clean and Jerk (50/35) Hand Release Push Ups Double Unders Rest Performance (Rx) EMOM 20 Cal Machine Alt DB Hang Clean and Jerk (35/25) Hand Release Push Ups Double Unders Rest Fitness EMOM 20 Cal Machine Alt DB Hang Clean and Jerk (15/10) Hand Release Push Ups Single Unders Rest Goal: 10+ Reps for each movementRead more