CrossFit Mile Zero – CrossFit Strength 10 Sets 3 Push Jerks from the rack Last 5 Sets at 75-80% Push Jerk Workout Gay Ghirardelli (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 12 200m Run 10 Pull Ups 10 Thrusters (115/75) Performance (Rx) AMRAP 12 200m Run/250m Row 10 Pull Ups 10 Thrusters (95/65) Fitness AMRAP 12 150m Run/200m Row 10 Ring Rows 10 DB Thrusters (light) Goal: 4 RoundsRead more

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 5, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat Workout Bisexual Black Licorice (Time) Compete (Rx+) 2 Rounds for Time 800m Run 60 Double Unders 40 DB Goblet Carry Rev Lunge (50/35) Performance (Rx) 2 Rounds for Time 800m Run/1000m Row 60 Double Unders 40 DB Goblet Carry Rev Lunge (35/25) Fitness 2 Rounds for Time 400-600m Run 60 Single Unders 20 DB Goblet Carry Rev Lunge (25/15) Goal: 12-14 Minutes Cap: 16 Minutes Run in 5 minutes or less. Double unders 2 minutes MAX if working on the skill Lunges 1-2 Minutes.Read more

CrossFit Mile Zero – CrossFit Workout Lesbian Lifesavers (Checkmark) Compete (Rx+) EMOM 36 150m Run 5 Wall Walks 12/9 Cal Bike 8 Toes to Bar + 8 DB DL (50s/35s) Performance (Rx) EMOM 36 150m Run 3 Wall Walks 10/8 Cal Bike 5 Toes to Bar + 5 DB DL (35s/25s) Fitness EMOM 36 100m Run 3 Inchworms 8/6 Cal Bike 5 Knee Tucks + 5 DB DL (light)Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Build to a heavy complex 1 Power Snatch + 1 Hang Squat Snatch Workout Furry Fruit Roll Up Compete (Rx+) AMRAP 12 2 Alt DB Snatch (50/35) 2 Burpee Box Jump Overs (24/20) 4 Alt DB Snatch 4 Burpee Box Jump Overs 6 Alt DB Snatch 6 Burpee Box Jump Overs …continue the pattern until the time is up. Performance (Rx) AMRAP 12 2 Alt DB Snatch (35/25) 2 Burpee Box Jump/Step Overs (24/20) 4 Alt DB Snatch 4 Burpee Box Jump/Step Overs 6 Alt DB Snatch 6 Burpee Box Jump/Step Overs …continue the pattern until the time is up. Fitness AMRAP 12 2 Alt DB Snatch (light) 2 Burpee Box Step Ups 4 Alt DB Snatch 4 Burpee Box Step Ups 6 Alt DB Snatch 6 Burpee Box Step Ups …continue the pattern until the time is up. Goal: Complete the...Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Bench Press x 5, build to 80% Strict HSPU or DB Z Press x 5-8 Bench Press Workout Non-Binary Nerds Gummy Clusters™ (Time) Compete (Rx+) Every 3 Minutes x 5 Rounds 5 Deadlifts (275/185) 10 GHD Situps 15/12 Cal Bike Performance (Rx) Every 3 Minutes x 5 Rounds 5 Deadlifts (225/155) 10 V-Ups 12/10 Cal Bike or 15/12 Cal Row Fitness Every 3 Minutes x 5 Rounds 5 Deadlifts (light) 10 Abmat Situps 10/8 Cal Bike or 12/10 Cal Row Goal: Sub 1:30 Cap: 2 MinutesRead more