CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets of 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “They’re Magically Delicious” (Time) Freedom (RX’d) 3 Rounds 15 Deadlifts (225/155) 15 Burpee Over Bar (KG conv: 102/70) Independence 3 Rounds 15 Deadlifts (185/125) 15 Burpee Over Bar (KG conv: 83/56) Liberty 3 Rounds 15 Dumbbell Deadlifts (light) 10 Up Downs Target time: 4-5 minutes Time cap: 9 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+25lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout “Silly Rabbit, Trix are for Kids” (Time) Freedom (RX’d) Run 800m -into- 5 Rounds 5 Strict Pull Ups 15 Air Squats -into- Run 800m Independence No Change to Workout Liberty Run 400m -into- 5 Rounds 5 Jumping Pull Ups 10 Air Squats -into- Run 400m Target time: 11-13 minutes Time cap: 16 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 foam roll upper backRead 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 Workout CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here CrossFit Games Open 24.3 Rx (Ages 55+) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chin-over-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 90% *Complete on a 2:00 Clock Workout Wade (2 Rounds for time) Freedom (RX’d) 21-15-9 Pull-ups 15-12-9 Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerks (95/65) 15-12-9 Bar Facing Burpees (KG conv: 43/29) Independence 15-12-9 Pull-Ups Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerk (75/55) 15-12-9 Bar Facing Burpees (KG conv: 34/25) Liberty 21-15-9 Ring Pull-ups 15-12-9 Up Downs -Rest 5:00- 21-15-9 Dumbbell Hang Clean and Jerk (light) 15-12-9 Up Downs Target time each set: 4-6 minutes Time cap each set: 8 minutes Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more