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

CrossFit Mile Zero – CrossFit Partner WOD The Babadook (Time) Compete (Rx+) 10 Rounds 10 Bench Press (135/95) 20 Alt V Ups 100m Run Performance (Rx) 10 Rounds 10 Bench Press (115/80) 16 Alt V Ups 100m Run FItness 10 Rounds 10 Push Ups 16 Situps 100m Run Partners alternate movements.Read more

CrossFit Mile Zero – CrossFit Strength Snatch Balance OR 1 1/4 Front/Back Squats. 3, 3, 2, 2, 1, 1, 1. Build to heavy single for today, then 1×1 @ 90% of that, 2×1 @ 80%. Snatch Balance 1 1/4 Back Squat Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps. 1 1/4 Front Squat *Rest 1:00-1:30 b/t sets Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1...Read more