CrossFit Mile Zero – CrossFit Strength 10 Sets Build to heavy complex Hang Clean + Push Jerk 10 x (1+2) Complex: Hang Clean + Push Jerk (10x(1+2)) Workout Brussels Sprouts (Time) Compete (Rx+) Go Faster Performance (Rx) 3 Rounds For Time 30 Wallballs (20/14) 90 Double Unders Fitness 3 Rounds for Time 20 Walballs (light) 60 Single Unders Goal: 8-10 Minutes Cap: 12 Minutes Sets of 10 WB at a minimum, try to go as unbroken as possible.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Polyamorous Pop Rocks (Time) Compete (Rx+) Go Faster Performance (Rx) 3 Rounds for Time 90 Medball Squats (20/14) 80 Cal Machine 70 Situps Fitness 3 Rounds for TIme 50 Air Squats 40 Cal Machine 30 Situps Goal: 23-30 Minutes Cap: 35 Minutes Split the work as desired, one partner works at a time.Read more

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