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 Partner Glen (Time) Rx For Time 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees *partners split work evenly*Read more

CrossFit Mile Zero – CrossFit Strength Complex: Hip Power Snatch + Overhead Squat (8 x (1+1) ) Focus: Big leg drive, punch yourself under the bar. Squat down as far as you can in the OHS while keeping proper squat form. Workout Paramore (Time) Freedom (Rx+) 50-40-30-20-10 Dumbbell Deadlifts (50s/35s) Wallballs (20/14) Independence (Rx) 50-40-30-20-10 Dumbbell Deadlifts (35s/25s) Wallballs (14/10) Liberty 50-40-30-20-10 Dumbbell Deadlifts (light) Wallball Thrusters Goal: 12-14 Minutes Time Cap: 16 Minutes Go for big sets in the round of 50 and 40, knowing the reps go down. Once you hit the round of 20, send it.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets on a 2:30 Clock) 3×5 Building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85% Workout My Chemical Romance (AMRAP – Reps) Freedom (Rx+) 4 Rounds AMRAP 2 30 Air Squats Max Reps Burpee Box Jump Overs (24/20) -rest 2 minutes between- Independence (Rx) 4 Rounds AMRAP 2 30 Air Squats Max Reps Burpee Box Jump/Step Overs (24/20) -rest 2 minutes between- Liberty 4 Rounds AMRAP 2 20 Air Squats Max Reps Up/Down Box Step Ups -rest 2 minutes between- Goal: 8+ Reps Steady pace through each set of air squats. Don’t rush through and blow up your legs. You should have around 1:15 to do burpee box jump overs. Go hard each interval and try to match your score all 4 rounds. Score is total BBJO.Read more

CrossFit Mile Zero – CrossFit Workout Dashboard Confessional (Checkmark) Freedom (Rx+) EMOM 36 1. 15/12 Cal Row 2. 12 GHD Sit Ups 3. 12/10 Cal Bike 4. 10 Strict HSPU 5. 200m Run 6. Rest Independence (Rx) EMOM 36 12/10 Cal Row 15 Stick Sit Ups 10/8 Cal Bike 10 HSPU 150m Run Rest Liberty EMOM 36 10/8 Cal Row 12 Abmat Situps 8/6 Cal Bike 10 DB Z-Press 100m Run Rest Aggressive pace on the row/bike/run. Challenge your HSPU progression. You should have 15-20 seconds after the situps/hspu. You should have 10-15 seconds after the cardio. There’s a rest minute today! That means go HARD and challenge yourself during the work.Read more