CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, building to a heavy set of 3) DB Single Arm Row (Weight) 8×5/5 Hip Flexor Extension (No Measure) 8×6/6 WOD CFMZ Benchmark 1 (Time) Fitness 3 Rounds for Time 300m Run or 600m Bike 12 Alternating Lunges 8 Jumping Pull Ups Performance 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Pull Ups Compete 3 Rounds for Time 400m Run 50’ Walking Lunges 12 Chest to Bar Pull Ups or 5 Muscle Ups Goal Time: 12 Minutes Time Cap: 15 Minutes Run or Bike should be HARD and FAST Aim for unbroken movements and minimal rest The run and bike WILL make or break this workout.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD ohwoahohohoh🧹 (Time) Compete (Rx+) 10 Rounds for Time 2 Rope Climbs 20 Burpees 40 Air Squats Performance (Rx) 10 Rounds for Time 2 Rope Climbs 16 Burpees 30 Air Squats Fitness 10 Rounds for Time 4 Zombie Climbs 10 Burpees 16 Air Squats Partners split work as needed You go I goRead more

CrossFit Mile Zero – CrossFit Strength 10 Sets Deadlift x 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 Build to heavy single Deadlift Workout I Feel it on a Cellular Level (AMRAP – Reps) Compete (Rx+) 4 Sets AMRAP 2 15/12 Cal Bike Max Toes to Bar —1 Min Rest— Performance (Rx) 4 Sets AMRAP 2 12/10 Cal Bike OR 300m Run Max Toes to Bar —1 Min Rest— Fitness 4 Sets AMRAP 2 10/8 Cal Bike or 200m Run Max Knee Tucks —1 Min Rest— Goal: 40+ Toes to Bar Cardio should take 1:15 or less. Score is total toes to bar.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Bench Press x 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 Build to heavy single Bench Press Workout I’m in Queer Media (2 Rounds for reps) Compete (Rx+) EMOM 12 Row for Cals Handstand Push Ups Performance (Rx) EMOM 12 Row for Cals Hand Release Push Ups Fitness EMOM 12 Row For Cals Bar Push Ups Goal: 100/80 cals and 70+ Push Ups 2 Scores: total cals, total push upsRead more