CrossFit Mile Zero – CrossFit Workout Lord Voldemort (2 Rounds for time) Freedom (Rx+) Every 6 Minutes x 6 (3 Sets Each) 500m Row + 20 Burpees 1000m Bike + 30 GHD Situps Independence (Rx) Every 6 Minutes x 6 (3 Sets Each) 400m Row + 20 Burpees 800m Bike + 20 GHD or 30 Stick Situps Liberty Every 6 Minutes x 6 (3 Sets Each) 250m Row + 15 Up/Down 500m Bike + 20 Abmat Situps Goal: 3-3:30 Cap: 4:00 As close to 1:1 work to rest as you can. You should have at least 2 minutes of rest before starting the next interval. Adjust your reps accordingly. Score is slowest round of each interval.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6 sets on a 2:30 Clock 3×6 build to 60% 1×10 at 60% 1×8 at 70% 1×6+ at 80% *superset with 6/6 bent over row*) Bench Press (6 sets on a 2:30 Clock 3×6 build to 60% 1×10 at 60% 1×8 at 70% 1×6+ at 80% *superset with 6/6 bent over row*) Dumbbell Rows Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Liberty Max rounds in 3 minutes of: 3 Power Cleans (light) 6 Bar Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Goal: 20 Rounds Start each AMRAP over at the beginning Score is total rounds over all 5 AMRAPs Quick singles on cleans is ok. Pick a pace you can continue to move nonstop through...Read more

CrossFit Mile Zero – CrossFit Strength Snatch Deadlift + Snatch Pull + Power Snatch 10 x (1+1+1) Stay light and work on technique. Our focus today is maintaining a good bar path through the pull. and MAKING CONTACT with the bar at the hip. Workout Hermione Granger (Time) Freedom (Rx+) For Time: 1000m Row or 800m Run then 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Box Jump Overs (24/20) Independence (Rx) For Time 800m Row or 600m Run then 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Box Jump/Step Overs (24/20) Liberty For Time 600m Row or 400m Run then 10-9-8-7-6-5-4-3-2-1 Deadlifts (light) Box Step Ups Goal: 10-12 Minutes Cap: 15 Minutes Moderate pace through the row or run. Pick a deadlift weight you can maintain 2 sets through the first few rounds. Shake out your legs before you start box jumps. When in doubt, step.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on a 2:15 Clock 4×6 Build to 65% 1×8 at 65% 1×6 @ 75% 1×4+ @ 85%) Front Squat (7 Sets on a 2:15 Clock 4×6 Build to 65% 1×8 at 65% 1×6 @ 75% 1×4+ @ 85%) Workout Harry Potter (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 12 15/12 Cal Bike or 300m Run 12 Toes to Bar 12 Push Press (95/65) Independence (Rx) AMRAP 12 12/10 Cal Bike or 200m Run 10 Toes to Bar 10 Push Press (75/55) Liberty AMRAP 12 10/8 Cal Bike or 150m Run 12 Knee Tucks 10 DB Push Press (light) Goal: 4+ Rounds Push press should be light, stay unbroken the entire time. Toes to bar in 2 sets or less. Push the pace on the run or bike.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) 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