CrossFit Mile Zero – CrossFit Strength Power Snatch + Snatch (10 x (1+1) build to a moderate weight) Perform a power snatch, drop the barbell and reset, then complete a squat snatch. Workout Battle of Long Island (Time) Compete (Rx+) For Time 15-12-9 Thrusters (135/95) 9-15-21 Burpees Over Bar Performance (Rx) For Time 15-12-9 Thrusters (115/75) 9-15-21 Burpees Over Bar Fitness 15-12-9 Dumbbell Thrusters 9-12-15 Burpees Goal: 8-10 Minutes Cap: 12 Minutes Barbell should be heavier than you are used to. Thrusters in 2-3 sets. Send it.Read more

CrossFit Mile Zero – CrossFit Partner WOD Fourth of July 1776 (Time) 4 Rounds for Time, with a Partner 300m Run 24 Toes to Bar 24 Box Jumps (24/20) 24 Goblet Squats (53/35) 24 Hand Release Push Ups 24 Calorie Bike/Row (alternate each round) 24 Air SquatsRead more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Clean Pull x 3 (build to heavy 3) KB Good Morning x 10 Strict Pull Up x 5-8 Clean Pull (5×3 build to heavy triple) Workout “Common Sense” (AMRAP – Rounds and Reps) Compete (Rx+) Go Faster Performance (Rx) 5 Sets AMRAP 3 30 Double Unders 12 American Kettlebell Swings (53/35) 100m Run —1 Min Rest b/t Sets— Fitness 5 Sets AMRAP 3 30 Double Unders 12 Russian Kettlebell Swings (35/26) 100m Run or 6/4 Cal Bike or 125/100m Row —1 Min Rest b/t Sets— Goal: 10+ Rounds Keep movements unbroken. Stay disciplined during transitions. Pick up each AMRAP where you left off.Read more

CrossFit Mile Zero – CrossFit Strength Pause Back, Front, or Overhead Squat 8×2 Paused Front Squat (8×2, build to moderate double) Pause Back Squats (8×2, building to moderate double) Back Squat with full 3 second pause at the bottom. Pause Overhead Squat (8×2, building to moderate double) Workout The Battle of Bunker Hill (Calories) Compete (Rx+) EMOM 20 1. 5 Bench Press (135/95) 2. Calorie Row 3. 50ft HS Walk 4. Rest Performance (Rx) EMOM 20 1. 5 Bench Press (95/65) 2. Calorie Row 3. 5 Wall Walks 4. Rest Fitness EMOM 20 1. 5 Bench Press (light) 2. Calorie Row 3. 5 Inchworms 4. Rest Score is total calories. Bench press should be 65% of your max. Challenge your wall walk/HS walk variation. BLESSED WITH REST! That means you can go harder on the rower 🙂Read more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (3, 3, 2, 2, 2, 1, 1, 1 building to a moderate weight) Workout The Second Continental Congress (Time) Compete (Rx+) 4 Rounds for Time 15 Front Squats (75/55) 15 GHD Situps 15/12 Cal Bike or Row Performance (Rx) 4 Rounds for Time 15 Front Squats (75/55) 12 Stick Sit-Ups 12/10 Cal Bike or Row Fitness 4 Rounds for Time 15 Dumbbell Front Squats 15 Abmat Situps 10/8 Cal Bike or Row Goal: 9-11 Minutes Cap: 13 Minutes Front squats unbroken or 2 sets. Find your threshold pace! The fastest pace that you can maintain for 4 rounds.Read more