CrossFit Mile Zero – CrossFit Workout Pascal (Weight) Compete (Rx+) EMOM 36 15 Wallballs (20/14) + Recovery Bike 9 Handstand Push Up + Recovery Bike 1 Power Clean + Recovery Bike Rest Performance (Rx) EMOM 36 12 Wallballs (14/10) + Recovery 6 Handstand Push Up + Recovery 1 Power Clean + Recovery Rest Fitness EMOM 36 10 Wallballs (light) + Recovery 6 Pike Push Ups + Recovery 1 Power Clean + Recovery Rest Score is heaviest completed power clean. After you finish the work for each minute, do some sort of recovery-pace cardio (burpees, jump rope, bike, row, jog in place, jumping jacks) to keep moving for the full minute.Read more

CrossFit Mile Zero – CrossFit Workout Pascal (Weight) Compete (Rx+) EMOM 36 15 Wallballs (20/14) + Recovery Bike 9 Handstand Push Up + Recovery Bike 1 Power Clean + Recovery Bike Rest Performance (Rx) EMOM 36 12 Wallballs (14/10) + Recovery 6 Handstand Push Up + Recovery 1 Power Clean + Recovery Rest Fitness EMOM 36 10 Wallballs (light) + Recovery 9 Pike Push Ups + Recovery 1 Power Clean + Recovery Rest Score is heaviest completed power clean. After you finish the work for each minute, do some sort of recovery-pace cardio (burpees, jump rope, bike, row, jog in place, jumping jacks) to keep moving for the full minute.Read more

CrossFit Mile Zero – CrossFit Strength Durante Core (Time) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10s Hollow Hold —1:00 Rest— Workout Blathers (Time) Compete (Rx+) 50-40-30-20-10 American Kettlebell Swings (53/35) Run 400m Performance (Rx) 50-40-30-20-10 Russian Kettlebell Swings (53/35) Run 400m/Bike 1000m/Row 500m Fitness 35-30-25-20-15 Russian Kettlebell Swings (Light) Run 200m/Bike 600m/Row 300m Goal: 15-18 Minutes Cap: 20 Minutes Kettlebell unbroken or 2 sets. Pace yourself through the first half of the WOD, then send it in the round of 20 and 10.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets 10 Romanian Deadlifts :40 Double Dumbbell Lunge Workout K. K. Slider (Time) Compete (Rx+) 6 Rounds for Time 10 DB Burpee Deadlifts (50s/35s) 10 Box Jumps (30/24) Performance (Rx) 6 Rounds for Time 10 DB Burpee Deadlifts (35s/25s) 10 Box Jumps or Step Ups (24/20) Fitness 6 Rounds for Time 10 DB Burpee Deadlifts (15s/10s) 10 Box Step Ups Goal: 8-10 Minutes Cap: 12 Minutes Keep movements unbroken, rest in between rounds. Keep core tight through the dumbbell deadlifts.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Sets 6 Supinated Barbell Bent Over Row 10 Deficit Push Ups 8 Ring Rows/Horizontal Rows Workout Tom Nook (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 20 15 Air Squats 50 Double Unders 12 Strict Pull Ups 50ft Handstand Walk Performance (Rx) AMRAP 20 15 Air Squats 30 Double Unders 8 Strict Pull Ups 30 Handstand Shoulder Taps Fitness AMRAP 20 10 Air Squats 50 Single Unders 8 Horizontal Rows 30 Pike Shoulder Taps Goal: 4-7+ Rounds 2 Taps = 1 rep Minimize going to singles on strict pull ups, use longer rest if needed Double unders should take no more than 1 minute. Reduce strict pull up volume so you’re finished in 90 seconds.Read more