CrossFit Mile Zero – CrossFit Partner WOD Salted Caramel Mocha (Time) Compete (Rx+) From 0:00-15:00 3 Rounds for Time 600m run (together) 30 DB Walking Lunges (50s/35s) 30 Pull Ups From 15:00 to Completion 3 Rounds for Time 600m Run (together) 30 Wallballs (20/14) 30 Toes to Bar Performance From 0:00-15:00 3 Rounds for Time 400m run (together) 30 DB Walking Lunges (35s/25s) 30 Pull Ups From 15:00 to Completion 3 Rounds for Time 400m Run (together) 30 Wallballs (14/10) 30 Toes to Bar Fitness From 0:00-15:00 3 Rounds for Time 300m run (together) 30 Walking Lunges 20 Jumping Pull Ups From 15:00 to Completion 3 Rounds for Time 300m Run (together) 30 Wallballs (light) 30 Hanging Knee RaisesRead more

CrossFit Mile Zero – CrossFit Strength 10 Sets Find a heavy single push jerk for the day Push Jerk Workout Hot Cocoa (Time) Compete (Rx+) 10 Rounds for Time 10 Thrusters (95/65) 30 Double Unders Performance (Rx) 10 Rounds for Time 10 Thrusters (75/55) 30 Double Unders Fitness 8 Rounds for Time 10 DB Thrusters 30 Single Unders Goal: 12-14 Minutes Cap: 16 MinutesRead more

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 3 (build to a heavy 3) Bulgarian Split Squat x 3/3 Dips x 6-10 Back Squat Workout Apple Cider (Time) Compete (Rx+) For Time 60 Cal Bike 50 Air Squats 40 Cal Bike 30 GHD Sit Ups 20 Cal BIke 10 Push Ups Performance For Time 60 Cal Bike or 600m Run 50 Air Squats 40 Cal Bike or 400m Run 30 V-Ups 20 Cal Bike or 200m Run 10 Push Ups Fitness For Time 30 Cal Bike or 300m Run 30 Air Squats 20 Cal Bike or 200m Run 20 Abmat Situps 10 Cal Bike or 100m Run 10 Bar Push Ups Goal: 10-12 Minutes Cap: 15 Minutes Steady pace throughout that allows you to continue moving without stopping.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Hang Clean High Pull x 4 (build to a heavy) Strict HSPU x 5-8 Strict Pull Up/C2B/RMU x 1-5 Workout Dirty Chai (Time) Compete (Rx+) 5 Rounds for Time 15 Chest to Bar Pull Ups 25ft HS Walk Performance (Rx) 5 Rounds for Time 15 Pull Ups 20 Handstand Shoulder Taps Fitness 5 Rounds For Time 10 Jumping Pull Ups 5 Inchworms Goal: 8-10 Minutes Cap: 12 Minutes Pull ups in 1 minute or less. HS walk/Shoulder taps in 1 minute or less.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to a heavy 2 snatch *You may drop the bar and reset between reps* Pumpkin Spice Latte (AMRAP – Reps) Compete (Rx+) AMRAP 15 Snatch (185/125) *every 3:00, including 0:00, run 400m* Performance (Rx) AMRAP 15 Snatch (135/95) *every 3:00, including 0:00, run 400m* Fitness AMRAP 15 Alt DB Snatch *every 3:00, including 0:00, run 200m* Goal: 10-30 Snatches Each run 2:00 or less Load should be moderate to heavy, singles. Power or squat. 2-6 Reps each round.Read more