CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets on a 2:30 Clock) 4×5 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Workout Leonardo Da’Vinci (AMRAP – Reps) Freedom (Rx+) Every 1:30 x 8 Sets (12 Minutes) 100m Run Max Bench Press (95/65) Independence (Rx) Every 1:30 x 8 Sets (12 Minutes) 100m Run Max Bench Press or Floor Press (75/55) Liberty Every 1:30 x 8 Sets 100m Run Max Push Ups Goal: 120 Reps Run hard to get as much time benching as possible. Break up the bench into manageable sets that keeps you moving. Goal is 15 Reps per round. Score is total reps.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 Bad Boy Burrito (Time) Freedom (Rx+) 5 Rounds For Time 200m Run (together) 20 Power Cleans (135/95) 200m Run (together) 20 Burpee Box Jump Overs (24/20) Independence (Rx) 5 Rounds for Time 200m Run (together) 20 Power Cleans (95/65) 200m Run (together) 20 Burpee Box Jump/Step Overs (24/20) Liberty 5 Rounds for Time 150m Run (together) 20 DB Power Cleans 200m Run (together) 20 Up/Down Box Step Ups Time Cap: 35 Minutes Moderate weight on the power cleans. Split up the cleans and BBJO as needed.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Barbell Good Mornings x 5 Supermans x 10 KB Farmer’s Carry x 100ft Good Mornings (5×5, building to moderate) Farmer’s Carry (5x100ft, building as heavy as possible) if using 2 dumbbells, log the weight as the combined weight of the db Workout Jose’s Latin (Time) Freedom (Rx+) 4 Rounds for Time 15 Air Squats 400m Run 10 Chest to Bar Pull Ups -1 min rest b/t rounds- Independence (Rx) 4 Rounds for Time 15 Air Squats 300m Run 10 Pull Ups -1 min rest b/t rounds- Liberty 4 Rounds for Time 15 Air Squats 200m Run 10 Horizontal Rows -1 min rest b/t rounds- Goal: 12-15 Minutes Cap: 20 Minutes Starting to expose ourselves to some Murph volume! Steady through the air squats. Fast, but repeatable, pace on the run. Pull ups in 1-2 sets.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 Sets on a 2:30 Clock 4×6, building to 70% 6 @ 70% 4 @ 80% 2+ @ 90%) Front Squat (7 Sets on a 2:30 Clock 4×6, building to 70% 6 @ 70% 4 @ 80% 2+ @ 90%) Workout Chico’s Cantina (Time) Freedom (Rx+) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (50s/35s) Independence (Rx) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (35s/25s) Liberty 3 Rounds for Time 15/12 Cal Bike 15 Kettlebell Swings (light) Goal: 8-10 Minutes Cap: 12 Minutes Push the pace on the bike. Get comfortable being uncomfortable. Devil’s press in 2 sets or unbroken.Read more