CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:30 Clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 10-15 banded facepulls Bench Press (7 Sets on a 2:30 clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 10-15 banded facepulls Workout Taking Back Sunday (Time) Freedom (Rx+) 3 Rounds for Time 90 Double Unders 30 KB Swings (53/35) Independence (Rx) 3 Rounds for Time 60 Double Unders 30 Russian KB Swings (53/35) Liberty 3 Rounds for Time 90 Single Unders 30 Russian KB Swings (light) Goal: 7-10 Minutes Cap: 12 Minutes Double unders in 1:00-1:30. Kettlebell Swings in 1:00-2:00 in 3 sets or less. It will get spicy on the grip and shoulders real quick. Choose manageable sets in the 2nd and 3rd round to continue moving through the fatigue.Read more

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