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 Bar Independence (Rx) 10 Rounds for Time 5 Handstand Push Ups 7 Deadlifts (115/75) 9 Toes to Bar Liberty 10 Rounds for Time 5 Dumbbell Strict Press 7 Deadlifts (light) 9 Knee Raises Goal: 11-13 Minutes Cap: 15 Minutes Try to keep movements unbroken and breathe during your transitions. Looking to average 1:10-1:20 per round. Try to not get lost in the quick transitions and keep moving.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 on machine of choice or 800m run. Freedom (Rx+) 135/95 Independence (Rx) 95/65 Liberty 75/55 Partner’s split work evenly. Each round begins with 40 cals on a machine or an 800m run.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 Bike 10-20-30-40 Hang Power Snatch *Decrease weight each set: 115/75, 95/65, 75/55, 45/35 Liberty For Time: 100-100-200-300m Run or Row OR 200-200-400-600m Bike 10-20-30-40 Alt DB Snatch (light) Goal: 15-18 Minutes Cap: 20 MinutesRead 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 3 box jumps Workout Claude Monet (AMRAP – Reps) Freedom (Rx+) EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (30/20) Burpees Box Step Ups (50s/35s) Independence (Rx) EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (20/14) Burpees Box Step Ups (35s/25s) Liberty EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (light) Burpees Box Step UpsRead more