CrossFit Mile Zero – CrossFit Strength 6 Sets Front Squat x 5, 4, 3, 3, 3, 3 building to 60-65% Chin Up x 4 DB OHP x 5-8 Front Squat Workout Stuffing (Time) Compete (Rx+) For Time 21 Front Squats (60-65%) 200m DB Farmer’s Carry (50s/35s) 15 Front Squats 150m Farmer’s Carry 9 Front Squats 100m Farmer’s Carry Performance (Rx) For Time 21 Front Squats (60-65%) 200m DB Farmer’s Carry (35s/25s) 15 Front Squats 150m Farmer’s Carry 9 Front Squats 100m Farmer’s Carry Fitness For Time 15 Front Squats (empty BB) 150m DB Farmer’s Carry (15s/10s) 12 Front Squats 100m Farmer’s Carry 9 Front Squats 50m Farmer’s Carry Goal: 6-10 Minutes Cap: 12 Minutes Front squats in two sets or less. Farmer’s carry two sets or less. Barbell from the floor.Read more

CrossFit Mile Zero – CrossFit Strength 3-5 Sets(warm up for workout) 5 Thrusters :30 Bike (building in intensity) 20 Double Unders Thruster Workout Mashed Potatoes (Time) Compete (Rx+) Every 5 Minutes x 5 Rounds 10 Thrusters (115/75) 10 GHD Situps 20/18 Cal Bike 40 Double Unders Performance (Rx) Every 5 Minutes x 5 Rounds 10 Thrusters (95/65) 10 V-Ups 15/12 Cal Bike or 18/15 Cal Row 40 Double Unders Fitness Every 5 Minutes x 5 Rounds 10 DB Thrusters 10 Abmat Situps 12/10 Cal Bike or 15/12 Cal Row 40 Double Unders Cap: 4 Minutes Unbroken thrusters Toes to bar 2 sets or less Bike sub 1:30 Double unders sub 1:00Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Bartering (AMRAP – Rounds and Reps) Compete (Rx+) Go Faster Performance (Rx) AMRAP 30 15/12 Cal Row 15 Situps 12 Alt DB Snatch (50/35) Fitness AMRAP 30 12/10 Cal Row 12 Situps 10 Alt DB Snatch (35/25)Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Deadlift x 3 (build to heavy 3) Deadbug Variant x 10/10 Deadlift (build to heavy 3) Workout BOGO (Time) Compete (Rx+) For Time 80 Pull Ups *every time you drop from the bar, 8 devil’s press (35/25s)* Performance (Rx) For Time 80 Pull Ups *every time you drop from the bar, 8 devil’s press (25s/20s) Fitness For Time 80 Ring Rows *every time you drop from the rings, 8 burpees* Goal: 10-12 Minutes Cap: 15 MinutesRead more