CrossFit Mile Zero – CrossFit Strength Back, Front, or Overhead Squat 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 10 sets building to heavy single Overhead Squat (10×1) Front Squat (10×1) Back Squat (10×1) Workout The Reach (AMRAP – Reps) Compete (Rx+) AMRAP 12 10 Cal Row 3 Thrusters (185/125) 12 Cal Row 3 Thrusters 14 Cal Row 3 Thrusters …add 2 cals each round until time expires. Performance (Rx) AMRAP 12 8 Cal Row/Bike 3 Thrusters (135/95) 10 Cal Row/Bike 3 Thrusters 12 Cal Row/Bike 3 Thrusters …add 2 cals each round until time expires. Fitness AMRAP 12 6 Cal Row/Bike 3 Dumbbell Thrusters (light) 8 Cal Row/Bike 3 Dumbbell Thrusters 10 Cal Row/Bike 3 Dumbbell Thrusters …add 2 cals each round until time expires. Goal: Finish 4th round Barbell should be unbroken throughout the AMRAP. Moderate to heavy thruster.Read more

CrossFit Mile Zero – CrossFit Workout The Perry (4 Rounds for reps) Compete (Rx+) AMRAP 8 800m Run 20 Cal Row 10 Cal Bike —2 Min Rest— AMRAP 8 30 Cal Bike 400m Run 10 Cal Row —2 Min Rest— AMRAP 8 30 Cal Row 20 Cal Bike 200m Run —2 Min Rest— AMRAP 8 400m Run 20 Cal Row 20 Cal Bike Performance (Rx) AMRAP 8 600m Run 15 Cal Row 10 Cal Bike —2 Min Rest— AMRAP 8 20 Cal Bike 300m Run 10 Cal Row —2 Min Rest— AMRAP 8 20 Cal Row 10 Cal Bike 200m Run —2 Min Rest— AMRAP 8 300m Run 15 Cal Ski 15 Cal Bike Fitness AMRAP 8 400m Run 12 Cal Row 6 Cal Bike —2 Min Rest— AMRAP 8 10 Cal Bike 200m Run 8 Cal Row —2 Min Rest— AMRAP 8 15 Cal Row 10 Cal Bike 100m...Read more

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (10×1) clean and push jerk or clean and split jerk Workout Southernmost Beach Resort (AMRAP – Reps) Compete (Rx+) 4 Sets AMRAP 2 24 Alt DB Snatches (50/35) Max Reps Toes to Bar —1:00 rest b/t sets— Performance (Rx) 4 Sets AMRAP 2 24 Alt DB Snatch (35/25) Max Reps Toes to Bar —1:00 rest b/t sets— Fitness 4 Sets AMRAP 2 18 Alt DB Snatch (25/15) Max Reps Knee Tucks —1:00 Rest b/t sets— Goal: 10-20 Toes To Bar Challenge yourself! A few full T2B is better than 50 knee tucks! Dumbbell snatches should be unbroken. Score is total toes to bar.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (10×1 building to heavy single) Workout Havana Cabana (Time) Compete (Rx+) For Time 30-20-10 Box Jump Overs with step down (30/24) *before each set run 400m or row 500m or bike 1000m* Performance(Rx) For Time 30-20-10 Box Jump/Step Overs with step down (24/20) *before each set run 400m or row 500m or bike 1000m* Fitness For Time 25-15-10 Box Step Ups/Overs *before each set run 300m or row 400m or bike 750m* Goal: 10-12 Minutes Time Cap: 15 Minutes Push the box jump over pace, use the cardio as “recovery”Read more

CrossFit Mile Zero – CrossFit Workout Next time, we don’t date the girl with eleven evil ex-boyfriends. (Time) Compete (Rx+) Go faster Performance (Rx) 3 Rounds for Time 1000m Row 50 burpees 50 box jumps (24/20) 800m Run Fitness 3 Rounds for Time 800m Row 40 Burpees 40 Box Jumps 800m Run Cap: 45 Minutes Partners break up all work as needed; one partner works at a time.Read more