CrossFit Mile Zero – CrossFit Strength Clean Complex (10 x (1+2)) Clean Pull + Power Clean Workout Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Scaled Grace (Time) For Time: 30 Clean and Jerks (Up to 115#/75#)Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (6 Sets on a 2:30 Clock) 3×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Shoulder Press (6 Sets on a 2:30 Clock) 3×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% Workout Pay No Attention to the Man Behind the Curtain (Time) Freedom (Rx+) Every 3:00 x 5 Rounds 50 Double Unders 15 American KB Swings (53/35) 5 Goblet Squats Independence (Rx) Every 3:00 x 5 Rounds 30 Double Unders 15 Russian KB Swings (53/35) 5 Goblet Squats Liberty Every 3:00 x 5 Rounds 50 Single Unders 15 Russian KB Swings (light) 5 Goblet Squats (light) Goal: 1:30 Cap: 2:00 Move quickly through each round to maximize your rest period. Keep movements unbroken. Go straight from KB Swings to squats without dropping the KB. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Box Squats x 5 Single Leg Deadlift x 5/5 Strict Leg Raise x 12Read more

CrossFit Mile Zero – CrossFit Workout We Aren’t in Kansas Anymore (Checkmark) Freedom (Rx+) EMOM 32 15/12 Cal Row 14 Alt DB Snatch (50/35) 12/10 Cal Bike 2 Rope Climbs Independence (Rx) EMOM 32 12/10 Cal Row 14 Alt DB Snatch (35/25) 10/8 Cal Bike 2 Rope Climbs Liberty EMOM 32 10/8 Cal Row 10 Alt DB Snatch (light) 8/6 Cal Bike 4 Zombie Climbs Looking for 15+ Seconds to transition from cardio. Take your time through rope climbs and use this as an opportunity to practice!Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets on a 2:30 Clock) 4×6 building to 70% 6 @ 70% 4 @ 80% 2+ @ 90% superset with 3-5 strict chin ups Workout The Wizard of Oz (Time) Freedom (Rx+) 10 Rounds for Time 5 Strict Handstand Push Ups 7 Deadlifts (135/95) 9 Toes to Bar Independence (Rx) 10 Rounds for Time 5 Handstand Push Ups 7 Deadlifts (115/75) 9 Toes to Bar Liberty 10 Rounds for Time 5 Dumbbell Strict Press 7 Deadlifts (light) 9 Knee Raises Goal: 11-13 Minutes Cap: 15 Minutes Try to keep movements unbroken and breathe during your transitions. Looking to average 1:10-1:20 per round. Try to not get lost in the quick transitions and keep moving.Read more