CrossFit Mile Zero – CrossFit Russian Kettlebell Swing (5×12) *Build to a moderate weight; stay the same or build across Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing. Single leg DB Romanian Deadlift (5×6/6) *Rest 1:00-1:30 b/t sets Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to...Read more

CrossFit Mile Zero – CrossFit Workout Lord Voldemort (2 Rounds for time) Freedom (Rx+) Every 6 Minutes x 6 (3 Sets Each) 500m Row + 20 Burpees 1000m Bike + 30 GHD Situps Independence (Rx) Every 6 Minutes x 6 (3 Sets Each) 400m Row + 20 Burpees 800m Bike + 20 GHD or 30 Stick Situps Liberty Every 6 Minutes x 6 (3 Sets Each) 250m Row + 15 Up/Down 500m Bike + 20 Abmat Situps Goal: 3-3:30 Cap: 4:00 As close to 1:1 work to rest as you can. You should have at least 2 minutes of rest before starting the next interval. Adjust your reps accordingly. Score is slowest round of each interval.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6 sets on a 2:30 Clock 3×6 build to 60% 1×10 at 60% 1×8 at 70% 1×6+ at 80% *superset with 6/6 bent over row*) Bench Press (6 sets on a 2:30 Clock 3×6 build to 60% 1×10 at 60% 1×8 at 70% 1×6+ at 80% *superset with 6/6 bent over row*) Dumbbell Rows Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Liberty Max rounds in 3 minutes of: 3 Power Cleans (light) 6 Bar Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Goal: 20 Rounds Start each AMRAP over at the beginning Score is total rounds over all 5 AMRAPs Quick singles on cleans is ok. Pick a pace you can continue to move nonstop through...Read more

CrossFit Mile Zero – CrossFit Strength Snatch Deadlift + Snatch Pull + Power Snatch 10 x (1+1+1) Stay light and work on technique. Our focus today is maintaining a good bar path through the pull. and MAKING CONTACT with the bar at the hip. Workout Hermione Granger (Time) Freedom (Rx+) For Time: 1000m Row or 800m Run then 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Box Jump Overs (24/20) Independence (Rx) For Time 800m Row or 600m Run then 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Box Jump/Step Overs (24/20) Liberty For Time 600m Row or 400m Run then 10-9-8-7-6-5-4-3-2-1 Deadlifts (light) Box Step Ups Goal: 10-12 Minutes Cap: 15 Minutes Moderate pace through the row or run. Pick a deadlift weight you can maintain 2 sets through the first few rounds. Shake out your legs before you start box jumps. When in doubt, step.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on a 2:15 Clock 4×6 Build to 65% 1×8 at 65% 1×6 @ 75% 1×4+ @ 85%) Front Squat (7 Sets on a 2:15 Clock 4×6 Build to 65% 1×8 at 65% 1×6 @ 75% 1×4+ @ 85%) Workout Harry Potter (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 12 15/12 Cal Bike or 300m Run 12 Toes to Bar 12 Push Press (95/65) Independence (Rx) AMRAP 12 12/10 Cal Bike or 200m Run 10 Toes to Bar 10 Push Press (75/55) Liberty AMRAP 12 10/8 Cal Bike or 150m Run 12 Knee Tucks 10 DB Push Press (light) Goal: 4+ Rounds Push press should be light, stay unbroken the entire time. Toes to bar in 2 sets or less. Push the pace on the run or bike.Read more