CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 10, 8, 6, 4, 2 RDL (2 sec eccentric) 10 Alternating DB Drop Lunge Butterfly or Weighted Butterfly :45-:60 Romanian Deadlift (RDL) Workout Kanye West (Time) Compete (Rx+) 3 Rounds for Time 300m Row 6 Bar Facing Burpee 8 Squat Cleans (135/95) 20 GHD Situp 8 Squat Cleans 6 Bar Facing Burpee 300m Row —1:30 Rest b/t— Performance (Rx) 3 Rounds for Time 200m Row/400m Bike 6 Burpee Over Bar 8 Squat Cleans (95/65) 20 Abmat Situps 8 Squat Cleans (95/65) 6 Burpee Over Bar 200m Row/400m Bike —1:30 Rest B/T— Fitness 3 Rounds for Time 150m Row/300m Bike 6 Burpees 8 DB Power Cleans 12 Abmat Situps 8 DB Power Cleans 6 Burpees 150m Row/300m Bike —1:30 Rest B/T— Goal: 13-16 Minutes Cap: 18 Minutes Each round should be max effort.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (5 Sets 10, 8, 6, 4, 2 *superset with 8/8 side lunge db deadlift*) Front Squat (5 Sets 10, 8, 6, 4, 2 *superset with 8/8 side lunge db deadlift*) Workout Lucky Charms (Time) Compete (Rx+) 6 Rounds for Time 3 Overhead Squats (135/95) 9 Wallballs (30/20) 12 Cal Bike/Row Performance (Rx) 6 Rounds for Time 3 Front Squats (135/95) 9 Wallballs (20/14) 10 Cal Bike/Row Fitness 6 Rounds for Time 3 Dumbbell Front Squats 9 Wallballs (light) 8 Cal Bike/Row Goal: Sub 10 Minutes Cap: 14 MinutesRead more

CrossFit Mile Zero – CrossFit Workout Frosted Flakes (Time) Compete (Rx+) 3 Rounds for Time 120 Double Unders 1000m Row 800m Run Performance (Rx) 3 Rounds for Time 85 Double Unders 750m Row 800m Run Fitness 3 Rounds for Time 50 Single Unders 500m Row 600m Run Goal: 25-30 Minutes Cap: 35 Minutes Jump Rope should be 2 minutes maximum. Run should be 5 minutes or less. Row should be 4 minutes or less.Read more