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 “They’re GR-R-REAT” (Time) Freedom (RX+) Teams of 2 75 Calorie Row 50 Burpee Box Jump Overs (24/20) 100 Wallballs (20/14) 50 Burpee Box Jump Overs (24/20) 75 Calorie Row – All reps split between partners with one partner working at a time. – Independence (RX) Teams of 2 60 Calorie Row 50 Burpee Box Jump/Step Overs (24/20) 90 Wallballs (20/14) 50 Burpee Box Jump/Step Overs (24/20) 60 Calorie Row Liberty Teams of 2 40 Calorie Row 50 Up Downs + Step Up (24/20) 70 Wallballs (light) 50 Up Downs + Step Up (24/20) 40 Calorie Row Target time: 18-20 minutes Time cap: 25 minutes Break the sets up in to smaller reps so one partner isn’t standing around for too long. Settle in at a steady pace from the start. Pick a partner and have some fun! Cooldown/Mobility Mobility (No Measure)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “They’re GR-R-REAT” (Time) Freedom (RX’d) Teams of 2 200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155) 50 Burpee Box Get Overs (30/24) 400m Dumbbell Farmer Carry (70s/50s) 50 Burpee Box Get Overs (30/24) 200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155) – All reps split between partners with one partner working at a time. – (200m = approx 650 feet, 400m = approx 1300 feet) (KG conv: Sled 80/60, BS 102/70) Independence Teams of 2 200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125) 50 Burpee Box Get Overs (24/20) 400m Dumbbell Farmer Carry (50s/35s) 50 Burpee Box Get Overs (24/20) 200m Sled Push (3x45s/2x45s) (Or 30 Back Squats 185/125) (KG conv: Sled 60/40, BS 83/56) Liberty Teams of 2 200m Sled Push (2x45s/1×45) (Or 30 Dumbbell Squats light) 50 Up Downs + Step Up (24/20) 400m Dumbbell Farmer...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Wall Walks and work on efficiency. Advanced athletes: take this time to work on handstand walks. Workout “I’m cuckoo for Cocoa Puffs” (Time) Freedom (RX’d) For time: 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks (KG conv: 83/56 PC) Independence For time: 1-2-3-4-5-6-7-8 Power Cleans (155/105) Wall Walks (KG conv: 70/48 PC) Liberty For time: 1-2-3-4-5-6-7-8 Dumbbell Power Cleans (light/moderate) Inch Worms Target time: Sub 9 minutes Time cap: 15 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 Bench Press 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Shoulder Press 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “I’m cuckoo for Cocoa Puffs” (AMRAP – Reps) Freedom (RX+) For time: 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks Independence (RX) For time: 1-2-3-4-5-6-7-8 Power Cleans (155/105) Wall Walks Liberty For time: 1-2-3-4-5-6-7-8 Dumbbell Power Cleans (light/moderate) Inch Worms Target time: Sub 9 minutes Time cap: 12 minutes Set up and execute each power clean. The weight is heavier than normal, so be intentional. Take some short rests between wall walks in the later rounds hold off acid build up. This is going to get hard in a hurry. Make sure to settle in for the long haul. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side)...Read more