CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 5-8 Strict Pull Up (2 sec negative) 10 Hammer Curl 12 DB Gorilla Row 100ft/100ft KB Cross Body Carry Workout A Little Bit Longer and I’ll Be Fine (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 20 10 Push Press (115/75) 10 American KB Swings (53/35) 10 Box Jumps (24/20) Performance (Rx) AMRAP 20 10 Push Press (95/65) 10 Russian KB Swings (53/35) 10 Box Jumps or Step Ups (24/20) Fitness AMRAP 20 10 DB Push Press 10 Russian KB Swings (light) 10 Box Step Ups Goal: 10-15 Rounds Keep movements unbroken through all reps. 1:30-2min rounds.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 5 Front Squat x (2 sec eccentric) 8 Toe Elevated RDL 15 Plate Calf Raises Front Squat Workout Don’t Give Up, Have Faith, Restart (No Measure) Compete (Rx+) 5 Sets AMRAP 2 8 Deadlift (135/95) 6 Hang Power Clean 4 Front Rack Lunge Max Cal Bike in Time Remaining —Rest 1:30— Performance (Rx) 5 Sets AMRAP 2 8 Deadlift (95/65) 6 Hang Power Clean 4 Front Rack Lunge Max Cal Bike/Row in Time Remaining —Rest 1:30— Fitness 5 Sets AMRAP 2 8 DB Deadlift 6 DB Hang Power Clean 4 DB Lunge Max Cal Bike/Row in Time Remaining —Rest 1:30— Goal: 10+ Cals Per AMRAP Score is total cals Barbell movements should be quick and unbroken. Maximize your time on the row/bike. Threshold pace. Don’t Give Up, Have Faith, Restart (Calories) Compete (Rx+) 5 Sets AMRAP 2 8 Deadlift...Read more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 6 Bench Press (2 second negative, aim to get heavier than week 3) 10 DB Lateral Raise 6 Arnold Press Bench Press Workout Hello Beautiful, It’s Been a Long Time (AMRAP – Reps) Compete (Rx+) AMRAP 12 Buy In: 1000m Row 1-2-3-4-5-6… Ring Muscle Up 2-4-6-8-10-12… Hand Release Push Ups 3-6-9-12-15-18… Tuck Ups Performance (Rx) AMRAP 12 Buy In: 1000m Row or 2000m Bike 1-2-3-4-5-6… Burpee Pull Up 2-4-6-8-10-12… Hand Release Push Ups 3-6-9-12-15-18… Tuck Ups Fitness AMRAP 12 Buy In: 500m Row or 1000m Bike 1-2-3-4-5-6… Burpee Jumping Pull Up 2-4-6-8-10-12… Knee Push Ups 3-6-9-12-15-18… Abmat Situps Goal: Finish the round of 5/10/15 Score is Total Reps.Score: 4/8/12: 60 5/10/15: 90 6/12/18: 126 7/14/21: 168Read more

CrossFit Mile Zero – CrossFit Partner WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunPartners split work as needed.Read more

CrossFit Mile Zero – CrossFit Partner WOD Childish Gambino (Time) Compete (Rx+) 20 Rounds 20 Wallballs (20/14) 20 Abmat Situps Performance (Rx) 20 Rounds 20 Wallballs (14/10) 20 Abmat Situps Fitness 20 Rounds 10 Wallballs 10 Abmat Situps Partners split work evenly.Read more