CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more

CrossFit Mile Zero – CrossFit Partner WOD Flex Wheeler (Time) Freedom (Rx+) For Time, with a partner 60 Cal Bike or 80 Cal Row or 1000m Run -then- 10 Rounds 10 Alt DB Snatch (50/35) 30 Double Unders -then- 60 Cal Bike or 80 Cal Row or 1000m Run Independence (Rx) For Time, with a partner 40 Cal Bike or 60 Cal Row or 800m Run -then- 10 Rounds 10 Alt DB Snatch (35/25) 20 Double Unders -then- 40 Cal Bike or 60 Cal Row or 800m Run Liberty For Time 30 Cal Bike or 40 Cal Row or 600m Run -then- 10 Rounds 10 Alt DB Snatch (light) 30 Single Unders -then- 30 Cal Bike or 40 Cal Row or 600m Run Goal: 22-25 Minutes Time Cap: 28 Minutes Partners split up the row/bike/run evenly. You go/I go each round for the 10 rounds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Front Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Workout Phil Heath (Time) Freedom (Rx+) For Time 21-15-9 Wallballs (20/14) American Kettlebell Swings (53/35) *400m run at the start of each round Independence (Rx) For Time 21-15-9 Wallballs (14/10) Russian Kettlebell Swings (53/35) *400m Run at the start of each round Liberty For Time 21-15-9 Wallball Thrusters (light) Russian Kettlebell Swings (light) *300m Run at the start of each round Goal: 8-10 Minutes Cap: 12 Minutes Keep the wallballs and kettlebell swings unbroken, rest between movements. When you start your last 400m run, send it.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat. Arnold Schwarzenegger (AMRAP – Reps) Freedom (Rx+) AMRAP 12 1 Power Clean (135/95) 1 Bar Muscle Up 2 Power Cleans 2 Bar Muscle Ups 3 Power Cleans 3 Bar Muscle Ups …etc Independence (Rx) AMRAP 12 1 Power Clean (115/85) 1 Chest to Bar Pull Up 2 Power Cleans 2 Chest to Bar Pull ups 3 Power Cleans 3 Chest to Bar Pull Ups …etc Liberty AMRAP 12 1 DB Power Clean (light) 1 Jumping Chest to Bar 2 DB Power Cleans 2 Jumping Chest to Bars 3 DB Power Cleans 3 Jumping Chest to Bars …etc Goal: Finish the round of 9...Read more