CrossFit Mile Zero – CrossFit Strength Cluster (7 Sets 3, 3, 3, 2, 2, 1, 1 Build to moderate/heavy single) Clean + Thruster Workout Alaska Thunderfun 5000 (2 Rounds for reps) Compete (Rx+) AMRAP 8 6 Clusters (135/95) 12 Bar Facing Burpees -rest 4:00 – AMRAP 6 3 Clusters (135/95) 6 Bar Facing Burpees Performance (Rx) AMRAP 8 6 Clusters (95/65) 12 Bar Facing Burpees -rest 4:00 – AMRAP 6 3 Clusters (95/65) 6 Bar Facing Burpees Fitness AMRAP 8 6 Clean and Jerks (light) 12 Burpees -rest 4:00 – AMRAP 6 3 Clean and Jerks (light) 6 Burpees Goal: 9+ Rounds Quick singles are a-ok. Breathe through the burpees. Score is total reps of each.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Tibialis Raise x 10 Front Foot Elevated Split Squat x 6/6 Plank Taps x 30 Workout Rupaul (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 18 500m Row/1000m Bike/400m Run 60 Double Unders 30 Alt DB Snatch (50/35) Performance (Rx) AMRAP 18 500m Row/1000m Bike/400m Run 40 Double Unders 30 Alt DB Snatch (35/25) Fitness AMRAP 18 400m Row/800m Bike/300m Run 60 Single Unders 30 Alt DB Snatch (light) Goal: 4 Rounds Challenge your dumbbell weight, scale the reps before the weight. Moderate pace that allows you to continue moving for 18 minutes straight.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Single Arm Half Kneeling DB Press x 6/6 DB Pec Fly x 12 Meadows 6-Way Shoulder Raise x 4 Workout Katya Zamolodchikova (Time) Compete (Rx+) 5 Rounds for Time 9 Bar Muscle Ups 7 Box Jumps (24/20) 5 Wall Walks Performance (Rx+) 5 Rounds for Time 9 Chest to Bar Pull Ups 7 Box Jumps/Step Ups (24/20) 5 Wall Walks Fitness 5 Rounds for Time 9 Jumping Pull-Ups 7 Box Step Ups (20/16) 5 Inchworms Goal: 10-12 Minutes Cap: 15 Minutes Consistent and controlled reps through the entire thing. Maximize your kip in your pull ups to save your shoulders for the wall walks.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Single Arm Half Kneeling DB Press x 6/6 DB Pec Fly x 12 Meadows 6-Way Shoulder Raise x 4 Workout Katya Zamolodchikova (Time) Compete (Rx+) 5 Rounds for Time 9 Bar Muscle Ups 7 Box Jumps (24/20) 5 Wall Walks Performance (Rx) 5 Rounds for Time 9 Chest to Bar Pull Ups 7 Box Jumps/Step Ups (24/20) 5 Wall Walks Fitness 5 Rounds for Time 9 Jumping Pull-Ups 7 Box Step Ups (20/16) 5 Inchworms Goal: 10-12 Minutes Cap: 15 Minutes Consistent and controlled reps through the entire thing. Maximize your kip in your pull ups to save your shoulders for the wall walks.Read more

CrossFit Mile Zero – CrossFit Workout Trixie Mattel (Time) Compete (Rx+) For Time (partition as you like) 150 Wallballs (20/14) 100 Hang Power Cleans (115/80) 200 Abmat Situps Performance (Rx) For Time (Partition as you like) 150 Wallballs (14/10) 100 Hang Power Cleans (95/65) 200 Abmat Situps Fitness For Time (partition as you like) 90 Wallballs (light) 60 Hang Power Cleans (45/35) 100 Abmat Situps Goal: 20-25 Minutes Cap: 27 Minutes Break it up in such a way that you can continue to move through the entire thing without stopping to rest for long periods of time.Read more