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

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Return of the Jedi (Time) Freedom (RX’d) Partner Workout: 500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired. * Repeat from Aug 13th, 2022 (KG conv: 32.5/22.5 Farmer) Independence Partner Workout: 400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run (Partner Must Hold 2×70/50 in farmers hold) (Switch on the bike as desired) (KG: 32.5/22.5) Liberty Partner Workout: 250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run (Partner Must Hold 2 dumbbells in farmers hold, light) (Switch on the bike as desired) Target time: 28-32 minutes Time cap: 40 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Empire Strikes Back (Time) Freedom (RX’d) 75 Bench Press (135/85)* *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) -Rest 5:00- 75 Ring Rows *Every time you break, complete 10 Bench Dips (KG conv: 61/38 Bench, 22.5/15 DBs) Independence 75 Bench Press (115/75) Every time you break, complete 10 Bent Over Dumbbell Rows(35s/25s) -Rest 5:00- 75 Ring Rows Every time you break, complete 10 Bench Dips (KG conv: 52/34 Bench, 15/10 DBs) Liberty 50 Dumbbell Bench Press (light) Every time you break, complete 5 Bent Over Dumbbell Rows(light) -Rest 5:00- 50 Ring Rows Every time you break, complete 5 Bench Dips No Target Time. Just lift some weight, get a good pump and have fun. Strength/Accessory Posterior Leg Accessory (Checkmark) 10 Minute EMOM :40 of Rower Hamstring Curls, :20 rest :40 of Feet Elevated Glute Bridges, :20 rest...Read more