CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Rounds Dual DB Overhead Tricep Ext x 10 DB Front Raise x 12 Rear Delt Fly x 15 Workout Metcon (Time) Compete (Rx+) 5 Rounds for Time 15 Strict HSPU 12 Deadlift (225/155) 9 Strict Pull Up Performance (Rx) 5 Rounds for Time 15 HSPU 12 Deadlift (185/125) 9 Pull Ups Fitness 5 Rounds for Time 15 DB S2OH 12 Deadlift (light) 9 Horizontal Rows Goal: 10-12 Minutes Cap: 15 Minutes HSPU in 3 sets or less. Deadlifts and pull ups in 2 sets or unbroken. Deadlift weight should be 60% or less of 1RM.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift 4×5 Build to 75% 5 @ 75% 3 @ 85% 1+ @ 95% *Complete on a 2:30 Clock WOD Metcon (AMRAP – Rounds and Reps) Compete (Rx+) 3 Sets AMRAP 4 5 Wall Walks 10 Air Squats 15 GHD Situps 2:00 Rest Performance (Rx) 3 Sets AMRAP 4 3 Wall Walks 10 Air Squats 15 V-Ups 2:00 Rest Fitness (Scaled) 3 Sets AMRAP 4 5 Inchworms 10 Air Squats 15 Abmat Situps 2:00 Rest Goal: 3+ Rounds Per Amrap Looking for consistent efforts and scores across the board. Use squats and v-ups as the time to control your breathing so you can attack the wall walks hard. Score is total rounds.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 Peach Salinger (Time) For Time 1000-800-600-400-200m Run 50-40-30-20-10 Burpee Box Jumps (24/20) Toes to Bar Front Squats Barbell: 50: 95/65 40: 115/75 30: 135/95 20: 155/105 10: 185/125 Cap: 40 Minutes Barbell weight goes up as reps go down. Runs are split into 200m increments. All other work split as needed. You Go/I Go.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Strict Pull Ups x 5-8 Hamstring Curls x 12 Plank or Hollow Hold x :30 Workout Candace Stone (AMRAP – Reps) Compete (Rx+) AMRAP 12 3-6-9-12-15…etc GHD Situps Russian KB Swings (70/53) Cal Row/Bike Performance (Rx) AMRAP 12 3-6-9-12-15…etc V-Ups Russian KB Swings (53/35) Cal Row/Bike Fitness AMRAP 12 3-6-9-12-15…etc Abmat Situps Russian KB Swings (light) Cal Row/Bike Goal: Finish round of 18 Stay unbroken through at least the set of 12. Dont blow up in the first few rounds, pace yourself. Score: 12 – 90 15 – 135 18 – 189 21 – 252 24 – 324Read more