CrossFit Mile Zero – CrossFit Workout Marie Antoinette (Checkmark) Compete (Rx+) EMOM 35 15/12 Cal Row 5 Wall Walks 12/10 Cal Bike 15 Toes to Bar Rest Performance (Rx) EMOM 35 12/10 Cal Row 3 Wall Walks 10/8 Cal Bike 10 Toes to Bar Rest Fitness EMOM 35 :40 Cal Row 5 Inchworm :40 Cal Bike 10 Knee Raises Rest Pick a number of wall walks and toes to bar that can be completed unbroken. Looking for :45 work, :15 rest.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Snatch Deadlift x 3 (build to heavy 3) Dumbbell Bench Press x 8-10 Banded Hamstring Curls x 12-15 Snatch Grip Deadlift DB Bench Workout Oscar Wilde (Time) Compete (Rx+) 5 Rounds for Time 20 Hand Release Push Ups 20 Wallballs (20/14) Performance (Rx) 5 Rounds for Time 15 Hand Release Push Ups 15 Wallballs (20/14) Fitness 5 Rounds for Time 12 Hand Release Push Ups 12 Wallballs (14/10) Goal: 11-13 Minutes Cap: 16 Minutes Pick a number of reps that allows you to continue moving. Small sets, quick rest through the push ups. Wallballs in 2 sets or unbroken.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (8 x 2) Pause for a second in the hang position. Build to 65% of Snatch for sets 6, 7, 8 Workout Freddie Mercury (Time) Compete (Rx+) For Time: 800m Run 21 Power Cleans (135/95) 600m Run 15 Power Cleans (155/105) 400m Run 9 Power Cleans (185/125) Performance (Rx) For Time: 800m Run OR 1000/800m Row OR 60/48 Cal Bike 21 Power Cleans (95/65) 600m Run OR 750/600m Row OR 45/36 Cal Bike 15 Power Cleans (135/95) 400m Run OR 500/400m Row OR 30/24 Cal Bike 9 Power Cleans (155/105) Fitness 600m Run Or 750/600m Row Or 45/36 Cal Bike 15 Power Cleans (empty bb) 400m Run Or 500/400m Row Or 30/24 Cal BIke 12 Power Cleans (light) 200m Run Or 250/200m Row Or 15/12 Cal Bike 9 Power Cleans (moderate) Goal: 12-15 Minutes Cap: 17 Minutes Power cleans in 2-3...Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Tegan and Sara (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 30 Partner 1: 800m Run Partner 2: 5 Bar Muscle Ups 10 GHDSU 15 Air Squats 3 Rope Climbs Performance (Rx) AMRAP 30 Partner 1: 600m Run Partner 2: 5 Pull Ups 10 Abmat Sit Ups 15 Air Squats 2 Rope Climbs Fitness AMRAP 30 Partner 1: 400m Run Partner 2: 5 Jumping Pull Ups 10 Abmat Situps 15 Air Squats 5 Zombie Climbs Both partners are working at the same time. Switch when partner one returns from the run. Pick up where your partner left off in the AMRAP.Read more