WOD

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22
Sep

CrossFit 09/23/2022

CrossFit Mile Zero – CrossFit

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STRENGTH

Back Squat (5-4-3-3-2-2-2-2)

Work to a Heavy Double

Front Squat (5-4-3-3-2-2-2-2)

Work to a Heavy Double

Workout

Metcon (Time)

“Poodle”

Freedom (RX+)

10-20-30

Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Independence (RX)

10-20-30

Knees to Elbows

Hang Power Cleans (95/65)

Burpee Over Bar

Liberty

10-15-20

Hanging Knee Raises

Hang Dumbbell Power Cleans (light)

Up Downs

Target time: 10-12 minutes

Time cap: 16 minutes

Aim for 2-3 Sets for Toes to Bar

10 Reps in Round 1 and then 5+ for the set of 20/30 for Hang Power Cleans

Steady Pacing on Burpees

The Rounds of 20/30 make or break your time!

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

21
Sep

CrossFit 09/22/2022

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (AMRAP – Reps)

“Dachshund”

Freedom (RX+)

5 sets: 3:00 AMRAP

20 Synchro Russian Swings (35/53)

40 Box Overs (24/20)

Max Slamball over Box (20/30), 30″ Box

-rest 3:00 between sets-

Independence (RX)

5 sets: 3:00 AMRAP

15 Synchro Russian Swings (35/53)

30 Box Overs (24/20)

Max Slamball over Box (20/30), 30″ Box

rest 3:00 between sets

Liberty

5 sets: 3:00 AMRAP

12 Synchro Russian Swings

12 Box Overs (16/20)

Max Slamball to Shoulder

rest 3:00 between sets

Target number of reps each set: 20-30 total reps

Minimum number of reps before scaling: 15 reps

Work with your partner on KB descent

Split the Box Overs as Needed

Hammer the Slamballs over Box!

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

20
Sep

CrossFit 09/21/2022

CrossFit Mile Zero – CrossFit

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Strength

Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets)

Start at 65% and build, no higher than 90%)

* Complete 1 set every 1:30 *

Workout

Metcon (Time)

“Rottweiler”

Freedom (RX+)

For Time:

50 Wall Balls (20/14)

60 Front Rack Dumbbell Lunges (50s/35s)

50 Wall Balls (20/14)

Independence

For Time:

50 Wall Balls (14/10)

60 Front Rack Dumbbell Lunges (35s/25s)

50 Wall Balls (14/10)

Liberty

For Time:

30 Dumbbell Thrusters

30 Lunges

30 Dumbbell Thrusters (light)

Target time: 10-12 minutes

Time cap: 16 minutes

Wallballs in 2-3 Sets, Try to keep Wallballs to 2:30-3:00

Lunges Broken into 3-4 Sets, Hands must remain on handles

Cooldown

Metcon (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)

[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)

19
Sep

CrossFit 09/20/2022

CrossFit Mile Zero – CrossFit

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Workout

Metcon (3 Rounds for reps)

“German Shepherd”

Freedom (RX+)

3:00 AMRAP

100m Run Or 8/6 Assault Bike (7/5 Echo Bike)

20 Double Unders

2 Wall Walks

-rest 2:00-

6:00 AMRAP

200m Run Or 16/13 Calorie Bike (15/12 Echo Bike)

40 Double Unders

4 Wall Walks

-rest 2:00-

9:00 AMRAP

300m Run Or 20/16 Calorie Bike (18/14 Echo Bike)

60 Double Unders

6 Wall Walks

Independence (RX)

3:00 AMRAP

100m Run Or 8/6 Assault Bike (7/5 Echo Bike)

15 Double Unders

1 Wall Walk

rest 2:00

6:00 AMRAP

200m Run Or 16/13 Calorie Bike (15/12 Echo Bike)

30 Double Unders

2 Wall Walks

rest 2:00

9:00 AMRAP

300m Run Or 20/16 Calorie Bike (18/14 Echo Bike)

45 Double Unders

3 Wall Walks

Liberty

3:00 AMRAP

200/175m Bike Erg

20 Single Unders

1 Knee Elevated Wall Walk

rest 2:00

6:00 AMRAP

400/350m Bike Erg

30 Single Unders

2 Knee Elevated Wall Walks

rest 2:00

9:00 AMRAP

600/500m Bike Erg

40 Single Unders

3 Knee Elevated Wall Walks

Target number of Rounds each set: 2-3 rounds

Minimum number of Rounds before scaling: 1.5 rounds

Steady Pacing throughout all workouts

Quick Transitions

Unbroken Double Unders

Avoid Burnout on Wall Walks

Cooldown

Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)

[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)

Acccessory

Dips (5×6-10)

Strict Pull-Ups (5×6-10)

Chest-To-Bar Pull-ups (5×4-6)

18
Sep

CrossFit 09/19/2022

CrossFit Mile Zero – CrossFit

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Strength

Squat Snatch (10×1 start at 65% and build to no higher than 90%)

Complete 1 set every 1:30

Workout

Metcon (Time)

“Golden Retriever”

Freedom (RX+)

250/200m Row or 200m Run

25 Power Snatches (75/55)

250/200m Row or 200m Run

25 Power Snatches (75/55)

250/200m Row or 200m Run

25 Power Snatches (75/55)

250/200m Row

Independence

200/175m Row or 150m Run

25 Power Snatches (65/45)

200/175m Row or 150m Run

25 Power Snatches (65/45)

200/175m Row or 150m Run

25 Power Snatches (65/45)

200/175m Row or 150m Run

Liberty

200/1750m Row

20 Dumbbell Snatches

200/1750m Row

20 Dumbbell Snatches

200/1750m Row

20 Dumbbell Snatches

200/1750m Row

Target time: 9-11 minutes

Time cap: 14 minutes

Row Smooth for Recovery

Higher Reps Gets Grippy

Aiming for Big Sets, Rx+ Athletes looking to go near unbroken

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)