CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Sexy Devil (Time) Compete (Rx+) For Time 200 Air Squats 200 Double Unders 150 Cal Bike 150 Wallballs (20/14) 100 DB Hang Clean and Jerks (50/35) 100 OH Plate Lunges (35/25) 50 SA Devils Press (50/35) 50 Box Jump Overs (24/20) Performance (Rx) For Time 200 Air Squats 200 Double Unders 150 Cal Bike 150 Wallballs (14/10) 100 DB Hang Clean and Jerks (35/25) 100 OH Plate Lunges (25/15) 50 SA Devils Press (35/25) 50 Box Jump/Step Overs (24/20) Fitness For Time 150 Air Squats 150 Single Unders 100 Cal Bike 100 Wallballs 75 DB Hang Clean and Jerk 75 Alternating Lunges 30 SA Devils Press 30 Box Step Overs Cap: 40 Minutes Partners split work as needed You go, I go. Chipper style.Read more

CrossFit Mile Zero – CrossFit Core EMOM 12 :20 Side Plank :20 Deadbugs Against Wall :20 Side Plank :20 Deadbugs Against Wall Workout Sexy Little Red Riding Hood (AMRAP – Reps) Compete (Rx+) 8 Rounds of 2 Min on/1 Min Rest (24 Min Total) 15/12 Cal Bike + AMRAP Box Jump Overs (30/24”) 15/12 Cal Bike + AMRAP Hand Release Push-Ups 15/12 Cal Bike + AMRAP Double Unders 15/12 Cal Bike + AMRAP Burpee Pull-Ups —Repeat— Performance (Rx) 8 Rounds of 2 Min on/1 Min Rest (24 Min Total) 12/10 Cal Bike or 15/12 Row + AMRAP Box Jump/Step Overs (24/20’’) 12/10 Cal Bike or 15/12 Row + AMRAP Hand Release Push-Ups 12/10 Cal Bike or 15/12 Row + AMRAP Double Unders 12/10 Cal Bike or 15/12 Row + AMRAP Burpee Pull-Ups —Repeat— Fitness 8 Rounds of 2 Min on/1 Min Rest (24 Min Total) 1 Min Bike + AMRAP...Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets DB Lateral Raise x 8 Strict HSPU or DB Z-Press x 5-8 6-Way Raise x 4 Workout Sexy Pirate (Time) Compete (Rx+) For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Performance (Rx) For Time 10 Wallballs (14/10) 400m Run/500m Row 15 Wallballs 300m Run/400m Row 20 Wallballs 200m Run/300m Row 25 Wallballs 100m Run/200m Row 30 Wallballs Fitness For Time 10 Wallballs (20/14) 400m Run 15 Wallballs 300m Run 20 Wallballs 200m Run 25 Wallballs 100m Run 30 Wallballs Goal: 10-12 Minutes Cap: 14 Minutes Steady pace on the run. Dont blow up in the first half of the workout. Try to keep the wallball unbroken the entire time.Read more

CrossFit Mile Zero – CrossFit Workout Sexy Nurse (Time) Compete (Rx+) Go Faster/Pick a Heavier Sandbag Performance (Rx) 5 Rounds for Time 600m Run 50m Sandbag Front Rack Carry 6 Sandbag Lifts over 30’ Box —1:00 Rest— Fitness 5 Rounds for Time 400m Run 50m Medball Carry on Shoulder 6 Medball Over Box Goal: Sub 30 Minutes Cap: 35 MinutesRead more