CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 5 Front Squat x (2 sec eccentric) 8 Toe Elevated RDL 15 Plate Calf Raises Front Squat Workout Don’t Give Up, Have Faith, Restart (No Measure) Compete (Rx+) 5 Sets AMRAP 2 8 Deadlift (135/95) 6 Hang Power Clean 4 Front Rack Lunge Max Cal Bike in Time Remaining —Rest 1:30— Performance (Rx) 5 Sets AMRAP 2 8 Deadlift (95/65) 6 Hang Power Clean 4 Front Rack Lunge Max Cal Bike/Row in Time Remaining —Rest 1:30— Fitness 5 Sets AMRAP 2 8 DB Deadlift 6 DB Hang Power Clean 4 DB Lunge Max Cal Bike/Row in Time Remaining —Rest 1:30— Goal: 10+ Cals Per AMRAP Score is total cals Barbell movements should be quick and unbroken. Maximize your time on the row/bike. Threshold pace. Don’t Give Up, Have Faith, Restart (Calories) Compete (Rx+) 5 Sets AMRAP 2 8 Deadlift...Read more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 6 Bench Press (2 second negative, aim to get heavier than week 3) 10 DB Lateral Raise 6 Arnold Press Bench Press Workout Hello Beautiful, It’s Been a Long Time (AMRAP – Reps) Compete (Rx+) AMRAP 12 Buy In: 1000m Row 1-2-3-4-5-6… Ring Muscle Up 2-4-6-8-10-12… Hand Release Push Ups 3-6-9-12-15-18… Tuck Ups Performance (Rx) AMRAP 12 Buy In: 1000m Row or 2000m Bike 1-2-3-4-5-6… Burpee Pull Up 2-4-6-8-10-12… Hand Release Push Ups 3-6-9-12-15-18… Tuck Ups Fitness AMRAP 12 Buy In: 500m Row or 1000m Bike 1-2-3-4-5-6… Burpee Jumping Pull Up 2-4-6-8-10-12… Knee Push Ups 3-6-9-12-15-18… Abmat Situps Goal: Finish the round of 5/10/15 Score is Total Reps.Score: 4/8/12: 60 5/10/15: 90 6/12/18: 126 7/14/21: 168Read more

CrossFit Mile Zero – CrossFit Partner WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunPartners split work as needed.Read more

CrossFit Mile Zero – CrossFit Partner WOD Childish Gambino (Time) Compete (Rx+) 20 Rounds 20 Wallballs (20/14) 20 Abmat Situps Performance (Rx) 20 Rounds 20 Wallballs (14/10) 20 Abmat Situps Fitness 20 Rounds 10 Wallballs 10 Abmat Situps Partners split work evenly.Read more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 10 DB Bench (2 second negative) 10 DB Front Raise 5/5 KB Bottoms Up Press Workout Chance the Rapper (Time) Compete (Rx+) For Time 40 Cal Row 25ft HS Walk 15 Toes to Bar 30 Cal Row 25ft HS Walk 12 Toes to Bar 20 Cal Row 25ft HS Walk 9 Toes to Bar 10 Cal Row 25ft HS Walk 6 Toes to Bar Performance (Rx) 35 Cal Row/Bike 3 Wall Walks 12 Toes to Bar 25 Cal Row/Bike 3 Wall Walks 9 Toes to Bar 15 Cal Row/Bike 3 Wall Walks 6 Toes to Bar 5 Cal Row/Bike 3 Wall Walks 3 Toes to Bar Fitness 30 Cal Row/Bike 3 Inchworm + Push Up 15 Knee Tucks 20 Cal Row/Bike 3 Inchworm + Push Up 12 Knee Tuck 10 Cal Row/Bike 3 Inchworm + Push Up 9 Knee...Read more