CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% superset with 3 box jumps Front Squat (6 Sets on a 2:30 Clock) 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% superset with...Read More
CrossFit Mile Zero – CrossFit Workout Michelangelo (AMRAP – Rounds and Reps) Freedom (Rx+) From 0:00-15:00 Run 800m -then- AMRAP Remaining Time 5 Strict Pull Ups 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 800m -then- AMRAP Remaining Time 10 Clusters (135/95) 20 GHD Situps Independence (Rx) From 0:00-15:00 Run 600m...Read More
CrossFit Mile Zero – CrossFit Successory Work E3MOM x 5 Dips x 10-12 Pendlay Row x 5 DB Hammer Curl + Press x 8 Dips (10-12) Pendlay Row (5×5, building in weight) Dumbbell Hammer Curl and Press (5×8, building) Log weight as combined weight of both dumbbells Workout Pablo Picasso (AMRAP – Rounds and Reps)...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets on a 2:30 Clock) 4×5 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Workout Leonardo Da’Vinci (AMRAP – Reps) Freedom (Rx+) Every 1:30 x 8 Sets (12 Minutes) 100m Run Max Bench Press (95/65) Independence (Rx) Every 1:30 x 8 Sets (12...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Burgener Weightlifting Seminar (AMRAP – Reps) 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 Bad Boy Burrito (Time) Freedom (Rx+) 5 Rounds For Time 200m Run (together) 20 Power Cleans (135/95) 200m Run (together) 20 Burpee Box Jump Overs (24/20) Independence (Rx) 5 Rounds for Time 200m Run (together) 20 Power Cleans (95/65) 200m Run (together) 20 Burpee Box Jump/Step Overs (24/20)...Read More
CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Barbell Good Mornings x 5 Supermans x 10 KB Farmer’s Carry x 100ft Good Mornings (5×5, building to moderate) Farmer’s Carry (5x100ft, building as heavy as possible) if using 2 dumbbells, log the weight as the combined weight of the db Workout...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock 3×5, building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% *superset with 3 box jumps*) Front Squat (6 Sets on a 2:30 Clock 3×5, building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% *superset with...Read More
CrossFit Mile Zero – CrossFit Workout Old Town Mexican Cafe (Time) Freedom (Rx+) Every 5 Minutes x 5 Rounds (25 Minutes) 500m Row 20 Toes to Bar 400m Run Independence (Rx) Every 5 Minutes x 5 Rounds (25 Minutes) 400m Row 15 Toes to Bar 300m Run Liberty Every 5 Minutes x 5 Rounds (25...Read More
CrossFit Mile Zero – CrossFit Strength Hip Power Clean + Hang Power Clean + Front Squat (8 x (1+1+1)) Build to a moderate weight. Focus on bar path and full extension of the hips. Workout Amigos Tortilla Bar (Time) Freedom (Rx+) For Time 9-7-5 Deadlifts (185/125) Hang Power Cleans Front Squats Independence (Rx) For Time...Read More
