CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees (KG conv: KB 24/16) Independence 15:00 AMRAP: 200m Run 15 Kettlebell Swings (35/26) 10 Burpees (KG conv: KB 16/12) Liberty 15:00 AMRAP: 100m Run 15 Russian Kettlebell Swings (light) 8 Up Downs Target number of Rounds: 6-7 Rounds Minimum number of Rounds before scaling: 4.5 Rounds Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Plate Front Raise @ moderate weight – maintain quality 10 Seated Alternating DB Curl @ moderate weight – maintain quality -Rest 1 min b/t rounds- 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 Strength/Accessory Power Clean + Push Jerk Every 1:00 for 8 minutes: 2 Power Clean and Jerks at 60-75% * Can drop and reset between reps. Workout “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark) Freedom (RX’d) Every minute on the minute for 6 minutes: Odd: 15 Wall balls (20/14) Even: 12/10 Calorie Air Bike –rest 2:00 — Every minute on the minute for 6 minutes: Odd: 10 Thrusters (95/65) Even: 12/10 Calorie Air Bike (KG conv: WB 9/6, Thrusters 43/29) Independence Every 1:00 (6:00) Odd Minutes: 12 Wall balls (20/14) Even Minutes: 10/8 Calorie Air Bike -rest 2:00- Every 1:00 (6:00) Odd Minutes: 10 Thrusters (75/55) Even Minutes: 10/8 Calorie Air Bike (KG conv: WB 9/6, Thrusters 34/25) Liberty Every 1:00 (6:00) Odd Minutes: 10 Wall Ball Thrusters (light) Even Minutes: 8/7 Calorie Air Bike -rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX’d) 50 V-Ups 50 Box Jump Overs (20) 50 Toes to Bar 50 Jumping Split Lunges 50 Abmat Sit Ups Independence 40 V-Ups 40 Box Jump Overs (20) 40 Toes to Bar 40 Jumping Split Lunges 40 Abmat Sit Ups Liberty 25 Crunches 50 Box Step Ups (20/16) 25 Hanging Knee Raises 50 Walking Lunges 25 Abmat Sit Ups Target time: sub 14 minutes Time cap: 18 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Tony Perkis (Time) Freedom (RX’d) 1000/800m Row 50 Push-ups 200 Double Unders 50 Push-ups 1000/800m Row * Repeat from 2/20/2023 Independence 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap: 18 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)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