CrossFit Mile Zero – CrossFit Strength Bench Press (5 Sets 10, 8, 6, 4, 2 *superset with :30/:30 DB OH Carry*) Shoulder Press (5 Sets 10, 8, 6, 4, 2 *superset with :30/:30 DB OH Carry*) Workout Captain Crunch (Time) Compete (Rx+) Go faster Performance (Rx) For Time 25 Burpees 50 Abmat Situps 25 Burpees 50 Abmat Situps 25 Burpees *Every 2:00, starting at 0:00, 10 air squats* Fitness 15 Burpees 25 Abmat Situps 15 Burpees 25 Abmat Situps 15 Burpees *Every 2:00, starting at 0:00, 5 air squats* Goal: 10-15 Minutes Cap: 18 MinutesRead more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets 10, 8, 6, 4, 2, 2 *superset with 5 box jumps*) Workout Honey Nut Cheerios (Checkmark) Compete (Rx+) EMOM 16 10 Goblet Squats (72/53) 10 KB Front Rack Lunge 3 Wall Walks 100ft SA KB Farmer’s Carry Performance (Rx) EMOM 16 10 Goblet Squats (53/35) 10 KB Front Rack Lunge 3 Wall Walks 100ft SA KB Farmer’s Carry Fitness EMOM 16 10 Goblet Squats (light) 10 Alt Lunges 3 Inchworm + Push Up 100ft SA KB Farmer’s Carry (light)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.To learn more about 31 Heroes click hereRead more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 5 Front Squat (3 second negative) (last set max reps) 8 Sumo DB RDL 10 Plate Calf Raise Front Squat (5×5) Workout The Royal Tenenbaums (Time) Compete (Rx+) 21-15-9 Power Snatch* Strict Handstand Push Ups *Rnd 1: 95/65 *Rnd 2: 115/75 *Rnd 3: 135/85 Performance (Rx) 21-15-9 Power Snatch* Handstand Push Ups *Rnd 1: 75/55 *Rnd 2: 95/65 *Rnd 3: 115/75 Fitness 21-15-9 Dumbbell Snatch (light) Pike or Hand Release Push Ups Goal: 8-10 Minutes Cap: 12 MinutesRead more