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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 sets: 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 5 Shuttle Runs 1 Bear Crawl (25ft) 5 Shuttle Runs 1 Bear Crawl (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 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/Accessory Deadlift 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Leaning Tower of Pisa (AMRAP – Rounds and Reps) Freedom (RX’d) 7:00 AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30/24) (KG conv: 43/29) Independence 7:00 AMRAP 7 Hang Power Snatch (75/55) 7 Box Jump Overs (24/20) (KG conv: 34/25) Liberty 7:00 AMRAP 8 Hang Dumbbell Snatch (light) 8 Box Step ups (24/20) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Gymnastics Gymnastics: Chest to Bar Prep (Day 1) (Checkmark) 5 minutes of Intro/Cues cue 1: Jump from right under the rig cue 2: Press down on the rig to activate the shoulder and back muscles cue 3: Think “bring the rig to you” instead of you to the rig cue...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