CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 10 Bench Press 21X1 (building to RPE 7) 10 DB Lateral Raise 20X0 10 DB Arnold Press :30/:30 Wall Prayer Stretch Bench Press Standing DB Lateral Raise *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout. Seated Arnold Press *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Workout Simone Biles (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 12 10 Calorie...Read more

CrossFit Mile Zero – CrossFit Partner WOD Daisy Mae (Time) Compete (Rx+) 20 Rounds for Time 7 Push Presses (115/75) 100m Run 7 Burpees Performance (Rx) 20 Rounds for Time 7 Push Presses (95/65) 100m Run/Row 7 Burpees Fitness 20 Rounds for Time 5 DB Push Press 100m Run/Row 5 Burpees Cap: 28 Minutes One partner completes a full round at a timeRead more

CrossFit Mile Zero – CrossFit Workout Timmy and Tommy (3 Rounds for reps) Compete (Rx+) 6:00 AMRAP 12 Deadlifts (155/105) 6 Pull Ups 6 Calorie Bike —Rest 3:00— 6:00 AMRAP 9 Front Squats (135/95) 4 Chest to Bar Pull Ups 6 Cal Bike —Rest 3:00— 6:00 AMRAP 6 Shoulder to Overhead (115/75) 2 Bar Muscle Ups 6 Cal Bike Performance (Rx) 6:00 AMRAP 12 Deadlifts (135/95) 6 Pull Ups 6 Calorie Bike/Row —Rest 3:00— 6:00 AMRAP 9 Front Squats (115/75) 4 Chest to Bar Pull Ups 6 Cal Bike/Row —Rest 3:00— 6:00 AMRAP 6 Shoulder to Overhead (95/65) 2 Burpee Pull Ups 6 Cal Bike/Row Fitness 6:00 AMRAP 12 Dumbbell Deadlifts 6 Horizontal Rows 6 Calorie Bike/Row —Rest 3:00— 6:00 AMRAP 9 DB Front Squats 4 Jumping Pull Ups 6 Cal Bike/Row —Rest 3:00— 6:00 AMRAP 6 DB Shoulder to Overhead 2 Burpee Jumping Pull Ups 6 Cal Bike/Row Goal:...Read more

CrossFit Mile Zero – CrossFit Workout Pascal (Weight) Compete (Rx+) EMOM 36 15 Wallballs (20/14) + Recovery Bike 9 Handstand Push Up + Recovery Bike 1 Power Clean + Recovery Bike Rest Performance (Rx) EMOM 36 12 Wallballs (14/10) + Recovery 6 Handstand Push Up + Recovery 1 Power Clean + Recovery Rest Fitness EMOM 36 10 Wallballs (light) + Recovery 9 Pike Push Ups + Recovery 1 Power Clean + Recovery Rest Score is heaviest completed power clean. After you finish the work for each minute, do some sort of recovery-pace cardio (burpees, jump rope, bike, row, jog in place, jumping jacks) to keep moving for the full minute.Read more

CrossFit Mile Zero – CrossFit Strength Durante Core (Time) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10s Hollow Hold —1:00 Rest— Workout Blathers (Time) Compete (Rx+) 50-40-30-20-10 American Kettlebell Swings (53/35) Run 400m Performance (Rx) 50-40-30-20-10 Russian Kettlebell Swings (53/35) Run 400m/Bike 1000m/Row 500m Fitness 35-30-25-20-15 Russian Kettlebell Swings (Light) Run 200m/Bike 600m/Row 300m Goal: 15-18 Minutes Cap: 20 Minutes Kettlebell unbroken or 2 sets. Pace yourself through the first half of the WOD, then send it in the round of 20 and 10.Read more