CrossFit Mile Zero – CrossFit Partner WOD Pumpkin Pie (Time) Compete (Rx+) Go Faster Performance (Rx) For Time with a Partner 30 Toes to Bar 2400m Run 30 Toes to Bar 2400m Run 30 Toes to Bar Fitness 20 Hanging Knee Raises 1600m Run 20 Hanging Knee Raises 1600m Run 20 Hanging Knee Raises Goal: Sub 28 Minutes Cap: 30 Minutes Partners split everything up; you go I go.Read more

CrossFit Mile Zero – CrossFit Happy Thanksgiving Turkey Gone Bad (AMRAP – Reps) 2 Rounds with a Partner 2 min Wallballs (14/20) 2 Min SumoDeadlift High Pull (55/75 2 Min Box Jumps/Step Ups (20) 2 Min Push Press (55/75) 2 Min Max Cal Row 2 Min Rest Rx+ More RepsRead more

CrossFit Mile Zero – CrossFit Strength 10 Sets 3 Touch and Go Power Cleans Power Clean Workout Bread Rolls (AMRAP – Rounds) Compete (Rx+) EMOM 16 Death by Power Clean (135/95) *At minute 1, complete one power clean. At minute 2, complete two power cleans. At minute 3, complete three power cleans. Continue the pattern until 16 minutes have elapsed. If you fail to complete a round, rest for the following minute, then, start over at one until all 16 minutes have elapsed. Compete (Rx) EMOM 16 Death by Power Clean (95/65) *At minute 1, complete one power clean. At minute 2, complete two power cleans. At minute 3, complete three power cleans. Continue the pattern until 16 minutes have elapsed. If you fail to complete a round, rest for the following minute, then, start over at one until all 16 minutes have elapsed. Fitness EMOM 16 Death by Power...Read more

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