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

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Workout The Force Awakens (Time) Freedom (RX’d) 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24/20) Handstand Push Ups (KG conv: 43/29) Independence 21-15-9 Hang Power Snatch (75/55) Box Jump Overs (20/16) 15-12-9 Handstand Push Ups (KG conv: 34/25) Liberty 21-15-9 Hang Alternating Dumbbell Snatch (light) Box Step Ups (20/16) Dumbbell Push Press (light) Target time: Sub 9:00 Time cap: 12:00 Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more