CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds DB Cossack Squat x 5/5 Pistol Squat x 5/5 Banded Hamstring Curl or Nordic Curl x 10 DB Cossack Squat Workout Panic! At The Disco (Time) Freedom (Rx+) For Time 21 Squat Snatches (75/55) 200m Run 15 Squat Snatches (95/65) 200m Run 9 Squat Snatches (115/75) 200m Run 3 Squat Snatches (135/95) Independence (Rx) For Time 21 Squat Cleans (75/55) 200m Run 15 Squat Cleans (95/65) 200m Run 9 Squat Cleans (115/75) 200m Run 3 Squat Cleans (135/95) Liberty For Time 21 DB Cleans (light) 150m Run 15 DB Cleans (light) 150m Run 9 DB Cleans (moderate) 150m Run 3 DB Squat Cleans (moderate) Goal: 11-13 Minutes Cap: 15 Minutes Barbell should be completed in 2-3 sets. Final weight should be around 75% of your max.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

CrossFit Mile Zero – CrossFit Partner WOD Flex Wheeler (Time) Freedom (Rx+) For Time, with a partner 60 Cal Bike or 80 Cal Row or 1000m Run -then- 10 Rounds 10 Alt DB Snatch (50/35) 30 Double Unders -then- 60 Cal Bike or 80 Cal Row or 1000m Run Independence (Rx) For Time, with a partner 40 Cal Bike or 60 Cal Row or 800m Run -then- 10 Rounds 10 Alt DB Snatch (35/25) 20 Double Unders -then- 40 Cal Bike or 60 Cal Row or 800m Run Liberty For Time 30 Cal Bike or 40 Cal Row or 600m Run -then- 10 Rounds 10 Alt DB Snatch (light) 30 Single Unders -then- 30 Cal Bike or 40 Cal Row or 600m Run Goal: 22-25 Minutes Time Cap: 28 Minutes Partners split up the row/bike/run evenly. You go/I go each round for the 10 rounds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Front Squat (6 Sets on a 2:30 Clock) 3×6 build to 60% 1×10 @ 60% 1×8 @ 70% 1×6+ @ 80% superset with 5-10 calf raises Workout Phil Heath (Time) Freedom (Rx+) For Time 21-15-9 Wallballs (20/14) American Kettlebell Swings (53/35) *400m run at the start of each round Independence (Rx) For Time 21-15-9 Wallballs (14/10) Russian Kettlebell Swings (53/35) *400m Run at the start of each round Liberty For Time 21-15-9 Wallball Thrusters (light) Russian Kettlebell Swings (light) *300m Run at the start of each round Goal: 8-10 Minutes Cap: 12 Minutes Keep the wallballs and kettlebell swings unbroken, rest between movements. When you start your last 400m run, send it.Read more

CrossFit Mile Zero – CrossFit Strength Hip Clean High Pull + Hip Clean 8 x (1+1) build to a moderate weight. Focus on driving the barbell up with the legs and keeping the lats tight to keep the barbell close. Hip clean can be power or squat.Read more