CrossFit Mile Zero – CrossFit Successory Work E3MOM x 5 Dips x 10-12 Pendlay Row x 5 DB Hammer Curl + Press x 8 Dips (10-12) Pendlay Row (5×5, building in weight) Dumbbell Hammer Curl and Press (5×8, building) Log weight as combined weight of both dumbbells Workout Pablo Picasso (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 10 12/9 Cal Bike 6/6 DB Snatch (50/70) 25ft HS Walk Independence (Rx) AMRAP 10 12/9 Cal Bike 6/6 DB Snatch (50/35) 3 Wall Walks Liberty AMRAP 10 10/8 Cal BIke 12 Alt DB Snatch (light) 5 Inchworms Goal: 4+ Rounds Challenge yourself in the DB Snatches. Steady pace through the wall walks to manage fatigue Use the bike as an opportunity to relax your shoulders, push hard with the legs. Pablo Picasso (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 10 12/9 Cal Bike 6/6 DB Snatch (50/70) 25ft HS Walk...Read more

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