CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Box Squats x 5 Single Leg Deadlift x 5/5 Strict Leg Raise x 12Read 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 Alt DB Snatch (light) 8/6 Cal Bike 4 Zombie Climbs Looking for 15+ Seconds to transition from cardio. Take your time through rope climbs and use this as an opportunity to practice!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 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