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

CrossFit Mile Zero – CrossFit Strength 6 Sets DB Hip Thrusts x 10 Weighted Step Ups (Front Rack) x 6/6 Hamstring Curls x 6-8 Workout Sexy Witch (AMRAP – Reps) Compete (Rx+) EMOM 16 (:45/:15) GHD Sit Ups American KB Swing (53/35) Bench Press (155/105) Goblet Squats (53/35) Performance (Rx) EMOM 16 (:45/:15) Stick Situps American KB Swing (35/26) Bench Press (115/75) Goblet Squats (35/26) Fitness EMOM 16 (:45/:15) Abmat SItups Russian KB Swing (light) Bench Press or Floor Press or Push Ups Air Squats Goal: 300 Reps+ Steady pace that allows you to move for :45 each minute. Manage your fatigue in the bench press.Read more

CrossFit Mile Zero – CrossFit Strength 10 Sets Work up to a heavy single clean and jerk for the day. Don’t try to PR, just hit a heavy single and move on. Clean and Jerk Workout Sexy Vampire (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 15 50 Double Unders 12 Alt DB Snatch (50/35) 5 Bar Muscle Ups 100m Farmer’s Carry (50/35) Performance (Rx) AMRAP 15 30 Double Unders 12 Alt DB Snatch (35/25) 5 Chest to Bar Pull Ups 100m Farmer’s Carry (35/25) Fitness AMRAP 15 50 Single Unders 12 Alt DB Snatch (light) 5 Jumping Pull Ups 100m Farmer’s Carry Goal: 5+ Rounds Challenge your gymnastics movement. Unbroken snatches. Single arm carry, switch hands whenever.Read more