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

CrossFit Mile Zero – CrossFit View Public Whiteboard Skill 2k Row (Time) Max Effort 2k RowWith a partner review row mechanics: Drive Phase -Legs -Torso -Arms Catch Phase -Arms -Torso -Legs Heels down/low. 250m intervals at 22-25 SPM, 25-28 SPM, 28-30 SPM, 30+ SPM Workout Revenge of the Sith (Time) Freedom (RX+) 1,000m Row Buy In Then 3 Rounds 20 GHD’s Or V-Ups 20 DB Bench Press (50/35) Independence (RX) 3 Rounds 25 Abmat Sit Ups 20 DB Bench Press (35/25) Then 800/700m Row Liberty 3 Rounds 20 Abmat Sit Ups 20 DB Bench Press (light) Then 600/500m Row Target time: Sub 15:00 Time cap: 20:00 Aim for unbroken sets for sit ups/v-ups or broken in to small sets with short rest. Break the DB Bench up early and often to avoid burnout in the later rounds. The row will get the heart rate up and going, but the tone...Read more