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 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 Minutes Snatches should start moderately heavy and end light. Snatches in 1-3 sets. Cardio at a moderate pace that allows you to pick up the barbell within 10 seconds.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: 12-14 Minutes Cap: 16 Minutes Snatches should start moderately heavy and end light. Snatches in 1-3 sets. Cardio at a moderate pace that allows you to pick up the barbell within 10 seconds.Read more