CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Workout The Magic School Bus (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 50m Farmers Carry (50s/35s) 150m Run 10 Chest to Bar Pull Ups Independence (RX) AMRAP 12 50m Farmers Carry (35s/25s) 150m Run 10 Pull Ups Liberty AMRAP 12 50m Farmers Carry (moderate) 100m Run 10 Jumping Chest to Bar Pull Ups Target Rounds: 7+ Rounds Grip will fatigue in the later rounds, break your pull ups in to small, manageable sets to get through. Choose the hardest variation of pull ups you can do. Scale reps before scaling movement. Quick transitions, short breaks. 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 Bench Press 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Shoulder Press 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Schoolhouse Rock! (Time) Freedom (RX+) 3 Rounds 27 Air Squats 21 GHD Sit Ups (Or V-Ups) 15 Deficit Push Ups (4/2 inches) -rest 3:00- 3 Rounds 27 Air Squats 21 Abmat Sit Ups 15 Push Ups Independence (RX) 3 Rounds 25 Air Squats 15 V-Ups 10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups -rest 3:00- 3 Rounds 25 Air Squats 15 Abmat Sit Ups 10 Push Ups Liberty 3 Rounds 21 Air Squats 15 Abmat Sit Ups 9 Push Ups -rest 3:00- 3 Rounds 21 Air Squats 15 Abmat Sit Ups 9 Bar Push Ups Target time each set: sub 8 minutes Time cap each set: 10 minutes...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 “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