CrossFit Mile Zero – CrossFit Workout What are You Doing in My Swamp? (Checkmark) Freedom (Rx+) EMOM 36 15/12 Cal Row 5 Wall Walks 200m Run 10 Alt DB Snatch (50/35) Independence (Rx) EMOM 36 12/10 Cal Row 3 Wall Walks 150m Run 10 Alt DB Snatch (35/25) Liberty EMOM 36 10/8 Cal Row 3 Inchworms 100m Run 10 Alt DB Snatch (light)Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Bench Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Workout I like that boulder. That is a nice boulder. (Time) Freedom (Rx+) Every 3 Minutes x 5 Rounds 10 Chest to Bar Pull Ups 10 Wallballs (20/14) 10 Burpee to Target Independence (Rx) Every 3 Minutes x 5 Rounds 10 Pull Ups 10 Wallballs (14/10) 10 Burpee to Target Liberty Every 3 Minutes x 5 Rounds 10 Jumping Pull Ups 10 Wallball Thrusters 10 Up/Downs Goal: 1:30-1:45 Cap: 2:00 Pull ups in 2 sets or unbroken. Keep the wallballs unbroken throughout all 5 rounds. Each interval should be a hard pace ideally getting 1:1 work to rest. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Bench Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%1) Workout I like that boulder. That is a nice boulder. (Time) Freedom (Rx+) Every 3 Minutes x 5 Rounds 10 Chest to Bar Pull Ups 10 Wallballs (20/14) 10 Burpee to Target Independence (Rx) Every 3 Minutes x 5 Rounds 10 Pull Ups 10 Wallballs (14/10) 10 Burpee to Target Liberty Every 3 Minutes x 5 Rounds 10 Jumping Pull Ups 10 Wallball Thrusters 10 Up/Downs Goal: 1:30-1:45 Cap: 2:00 Pull ups in 2 sets or unbroken. Keep the wallballs unbroken throughout all 5 rounds. Each interval should be a hard pace ideally getting 1:1 work to rest. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 sets on a 2:30 clock 3×6 building to 60% 1×10 at 60% 1×8 @ 70% 1×6+ @ 80% *superset with 30 russian twists*) Workout Ogres Are Like Onions (Time) Freedom (Rx+) 3 Rounds for Time 80 Double Unders 12 Overhead Squats (115/85) Independence (Rx) 3 Rounds for Time 60 Double Unders 12 Front Squats (115/85) Liberty 3 Rounds for Time 80 Single Unders 12 DB Front Squats (light) Goal: Sub 10 Minutes Cap: 12 Minutes Pick a barbell weight that is challenging, but doable in 2 sets. Manage your heart rate and focus on breathing through the jump rope.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