CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Box Squats x 8 Single Leg Deadlift x 5/5 Strict Leg Raise x 12 Workout There’s No Place Like Home (AMRAP – Reps) Freedom (Rx+) AMRAP 12 1 Wallball (30/20) 1 Burpee Box Jump Over (24/20) 2 Wallballs 2 Burpee Box...Read More
CrossFit Mile Zero – CrossFit Workout We’re Not in Kansas Anymore (Checkmark) Freedom (Rx+) EMOM 32 15/12 Cal Row 14 Alt DB Snatch (50/35) 12/10 Cal Bike 2 Rope Climbs Independence (Rx) EMOM 32 12/10 Cal Row 14 Alt DB Snatch (35/25) 10/8 Cal Bike 2 Rope Climbs Liberty EMOM 32 10/8 Cal Row 10...Read More
CrossFit Mile Zero – CrossFit Workout We Aren’t in Kansas Anymore (Checkmark) Freedom (Rx+) EMOM 32 15/12 Cal Row 14 Alt DB Snatch (50/35) 12/10 Cal Bike 2 Rope Climbs Independence (Rx) EMOM 32 12/10 Cal Row 14 Alt DB Snatch (35/25) 10/8 Cal Bike 2 Rope Climbs Liberty EMOM 32 10/8 Cal Row 10...Read More
CrossFit Mile Zero – CrossFit Workout We’re Not in Kansas Anymore (Checkmark) Freedom (Rx+) EMOM 32 15/12 Cal Row 14 Alt DB Snatch (50/35) 12/10 Cal Bike 2 Rope Climbs Independence (Rx) EMOM 32 12/10 Cal Row 14 Alt DB Snatch (35/25) 10/8 Cal Bike 2 Rope Climbs Liberty EMOM 32 10/8 Cal Row 10...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets on a 2:30 Clock) 4×6 building to 70% 6 @ 70% 4 @ 80% 2+ @ 90% superset with 3-5 strict chin ups Workout The Wizard of Oz (Time) Freedom (Rx+) 10 Rounds for Time 5 Strict Handstand Push Ups 7 Deadlifts (135/95) 9 Toes to...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets on a 2:30 Clock) 4×6 building to 70% 6 @ 70% 4 @ 80% 2+ @ 90% superset with 3-5 strict chin ups Workout The Wizard of Oz (Time) Freedom (Rx+) 10 Rounds for Time 5 Strict Handstand Push Ups 7 Deadlifts (135/95) 9 Toes to...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 Edvard Munch (AMRAP – Rounds and Reps) AMRAP 30 40 Cal Row/Bike or 800m Run Then: Round 1: 40 Power Clean Round 2: 40 Front Squat Round 3: 40 Shoulder to Overhead Round 4: 40 Hang Squat Cleans Round 5: 40 Thrusters *Each round begins with 40 cals...Read More
CrossFit Mile Zero – CrossFit Strength Complex: High Hang Power Snatch + Hang Squat Snatch (8 x (1+1)) Workout Vincent Van Gogh (Time) Freedom(Rx+) For Time: 100-200-400-600m Run or Row OR 200-400-1000-1200m Bike 10-20-30-40 Hang Power Snatch *Decrease BB weight each set: 135/95, 115/75, 95/65, 75/55 Independence(Rx) For Time: 100-200-300-400m Run or Row OR 200-400-800-1000m...Read More
