CrossFit Mile Zero – CrossFit Partner WOD 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.To learn more about 31 Heroes click hereRead more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 5 Front Squat (3 second negative) (last set max reps) 8 Sumo DB RDL 10 Plate Calf Raise Front Squat (5×5) Workout The Royal Tenenbaums (Time) Compete (Rx+) 21-15-9 Power Snatch* Strict Handstand Push Ups *Rnd 1: 95/65 *Rnd 2: 115/75 *Rnd 3: 135/85 Performance (Rx) 21-15-9 Power Snatch* Handstand Push Ups *Rnd 1: 75/55 *Rnd 2: 95/65 *Rnd 3: 115/75 Fitness 21-15-9 Dumbbell Snatch (light) Pike or Hand Release Push Ups Goal: 8-10 Minutes Cap: 12 MinutesRead more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 5 Sets 8 Bench Press (2 sec negative) 10 DB Lateral Raise 8 Arnold Press Workout Asteroid City (Time) Compete (Rx+) 40-30-20 (35-25-15) Cal Bike 5-4-3 Burpee Bar Muscle Up 21-15-9 V-Up Performance (Rx) 30-20-10 (25-15-5) Cal Bike 5-4-3 Burpee Pull Up 21-15-9 V-Up Fitness 25-15-5 (15-10-5) Cal Bike 5-4-3 Burpee Jumping Pull Up 15-12-9 Abmat Situp Goal: 10 Minutes Cap: 15 MinutesRead more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Deadlift x 5, 5, 5, 3, 3, 3 (2 Second negative, deadstop) 8 Russian KB Swings (AHAP) 16 DB Short Step Walking Lunge Workout Fantastic Mr. Fox (4 Rounds for reps) Compete (Rx+) Tabata Deadlift (185/125) —1 Min Rest— Tabata Hang Power Clean (135/95) —1 Min Rest— Tabata Front Squat (95/65) —1 Min Rest— Tabata Push Press (75/55) Performance (Rx) Tabata Deadlift (155/105) —1 Min Rest— Tabata Hang Power Clean (95/65) —1 Min Rest— Tabata Front Squat (75/55) —1 Min Rest— Tabata Push Press (45/35) Fitness Tabata Deadlift (light) —1 Min Rest— Tabata Hang Power Clean (light) —1 Min Rest— Tabata Front Squat (light) —1 Min Rest— Tabata Push Press (light)Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Deadlift x 5, 5, 3, 3, 3 (2 Second negative, deadstop) 8 Russian KB Swings (AHAP) 16 DB Short Step Walking Lunge Workout Fantastic Mr. Fox (4 Rounds for reps) Compete (Rx+) Tabata Deadlift (185/125) —1 Min Rest— Tabata Hang Power Clean (135/95) —1 Min Rest— Tabata Front Squat (95/65) —1 Min Rest— Tabata Push Press (75/55) Performance (Rx) Tabata Deadlift (155/105) —1 Min Rest— Tabata Hang Power Clean (95/65) —1 Min Rest— Tabata Front Squat (75/55) —1 Min Rest— Tabata Push Press (45/35) Fitness Tabata Deadlift (light) —1 Min Rest— Tabata Hang Power Clean (light) —1 Min Rest— Tabata Front Squat (light) —1 Min Rest— Tabata Push Press (light)Read more