CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+15 lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Dove (5 Rounds for time) Freedom (RX’d) 5 Sets: 4 Shuttle Runs 8 Burpee Box Jump Overs (24/20) -Rest 1:1 between sets- ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) (Repeat from Feb 14th, 2023) Independence 5 sets: 4 Shuttle Runs 6 Burpee Box Jump Overs (20/16) Rest 1:1 between sets *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 3 Shuttle Runs 6 Up Down + Box Step Up (20/16) Rest 1:1 between sets *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Target time each set: 1:20-1:40 Time cap each...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 “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 100ft Walking Lunge (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 25 Bar Muscle Ups (Or Burpee Pull Ups) (Split) (KG conv: 22.5/15 DB) Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this workout and by sending prayers to Brad’s wife Nikki, his son Gage, his family, and the entire CrossFit Zoo community. Brad was the sole provider of his family. If you want to help, there is a GoFundMe for the Robinsons here: gofund.me/ef295f74 or you can...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “The Ghost” (6 Rounds for reps) Freedom (RX’d) 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders -Rest 1:00 between rounds- Independence No Change to Workout Liberty 6 Rounds: 1:00 Max Calorie Row 1:00 Max Up Downs 1:00 Max Single Unders -Rest 1:00 between rounds- Target number of reps each set: Calorie Row: 17/14+ Burpees: 13+ Double Unders: 65+ Minimum number of reps before scaling: Calorie Row: 14/11 Burpees: 9 Double Unders: 50 Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Leaning Lateral Raise @ moderate weight – maintain quality 10 Single Arm DB Skull Crusher @ moderate weight – maintain quality -Rest 1 min between rounds- 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 (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Sydney Opera House (Time) Freedom (RX’d) For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (or 20/14 to 11’/10’ height) 25 Push Ups 75 Air Squats (KG conv: WB 14/9 or 9/6 to higher target) **Repeat Feb 6th 2023** Independence For Time: 60 Air Squats 20 Push Ups 50 Wall Balls (20/14) 20 Push Ups 60 Air Squats (KG conv: WB 9/6) Liberty For Time: 50 Air Squats 15 Bar Push Ups 30 Wall Ball Thrusters (light) 15 Bar Push Ups 50 Air Squats Target time: 9-11 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1...Read more