CrossFit Mile Zero – CrossFit Partner WOD Candied Pecans (Time) Compete (Rx+) 3 Rounds for Time 40 Box Jumps (24/20) 30 Squat Cleans (185/125) 20 Wall Walks 10 Rope Climbs Performance (Rx) 3 Rounds for Time 40 Box Jumps/Step Ups (24/20) 30 Squat Cleans (135/95) 20 Wall Walks 10 Rope Climbs Fitness 3 Rounds for Time 40 Box Step Ups 30 DB Power Cleans 20 Inchworms 10 Zombie ClimbsRead more

CrossFit Mile Zero – CrossFit Strength 6 Sets Deadlift x 5 (build to 80%) :20/:20 Side Plank Deadlift Workout Butternut Squash (Time) Compete (Rx+) 3 Rounds for Time 10 Deadlifts (155/105) 10 Burpees Over Bar Directly into 3 Rounds for Time 10 Front Squats (155/105) 10 Burpees Over the Bar Performance (Rx) 3 Rounds For Time 10 Deadlifts (115/75) 10 Burpees over Bar Directly into 3 Rounds for Time 10 Front Squats (115/75) 10 Burpees Over Bar Fitness 3 Rounds for Time 10 Deadlifts (115/75) 10 Burpees over Bar Directly into 3 Rounds for Time 10 Front Squats (115/75) 10 Burpees Over Bar Goal: 8-10 Minutes Cap: 12 Minutes Barbell unbroken. No rest between couplets. Light deadlifts, moderate front squat weight.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Bench Press x 4 (build to 85%) Ring Dips x 5-8 DB Row x 4/4 Bench Press Workout Turnip (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 10 10/8 Cal Row 8 Strict HSPU Performance (Rx) AMRAP 10 10/8 Cal Row or 8/6 Cal Bike 8 HSPU Fitness AMRAP 10 8/5 Cal Row or 5/3 Cal Bike 8 DB Strict Press Goal: 5-10 Rounds Row/Bike in less than :50 HSPU in 1-2 Sets. Don’t let the transitions slow you down!Read more

CrossFit Mile Zero – CrossFit Workout Cranberry (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 30 400m Run 100m Farmers Carry (70/50) 300m Run 100m SB Carry (front rack or back rack) 200m Run 15 GHD Situps 100m Run 10 Alt DB Snatch (70/50) Performance (Rx) AMRAP 30 400m Run/500m Row 100m Farmers Carry (50/35) 300m Run/375m Row 100m SB Carry (front rack or back rack) 200m Run/250m Row 15 GHD Situps 100m Run/125m Row 10 Alt DB Snatch (50/35) Fitness AMRAP 30 300m Run/375m Row 100m Farmers Carry (light) 200m Run/250m Row 100m SB Carry (front rack or back rack) 150m Run/175m Row 15 GHD Situps 100m Run/125m Row 10 Alt DB Snatch (light) Goal: 3 Rounds Each 50m is one rep.Read more

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 4 (build to 85%) Heavy KB Swing x 8 Front Rack Step Ups x 8* *Focus on fully extending with single leg and squeezing your glutes before putting down non-working foot Back Squat Workout Sweet Potato (5 Rounds for time) Compete (Rx+) Every 3 Min x 5 Sets 9 Cal Bike + 10 Overhead Squats (95/65) 10 Cal Bike + 8 Overhead Squats (115/75) 11 Cal Bike + 6 Overhead Squats (135/95) 12 Cal Bike + 4 Overhead Squats (155/105) 13 Cal Bike + 2 Overhead Squats (185/125) *barbell is from the floor* Performance (Rx) Every 3 Minutes x 5 Sets 9 Cal Bike + 10 Front Squats (95/65) 10 Cal Bike + 8 Front Squats (115/75) 11 Cal Bike + 6 Front Squats (135/95) 12 Cal Bike + 4 Front Squats (155/105) 13 Cal Bike + 2 Front...Read more