CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Front Squat 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Workout Clint Barton (Time) Freedom (RX+) AMRAP 12 15 Wallballs (20/14) 12 Russian Kettlebell Swings (72/53) 3 Muscle Ups or 6 Chest to Bar Pull Ups Independence (RX) AMRAP 12 15 Wallballs (20/14) 12 Russian Kettlebell Swings (53/35) 6 Pull Ups 6 Push Ups Liberty AMRAP 12 15 Wallballs (light) 12 Russian Kettlebell Swings (light) 6 Jumping Pull Ups 6 Hand Release Push Ups Target sets: 5+ Minimum sets before scaling: 3.5 Wallballs and KB Swings should be unbroken and will take roughly 1 minute. Compose yourself moving in to the pull ups and challenge yourself to the hardest pull up variation you can handle. Scale reps before movement. Gymnastics Gymnastics: Bar Muscle Up Prep...Read more

CrossFit Mile Zero – CrossFit 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 Clark Kent (Time) Freedom (RX’d) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 2 Wall Walks Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Independence Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 1 Wall Walk Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Liberty Teams of 2 15 Rounds (each) Partner 1: 3 Zombie Rope Climbs 3 Inch Worms Partner 2: 8/6 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Target time: sub 25 minutes Time cap: 30 minutes Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Bruce Wayne (Time) Freedom (RX’d) 25 Shuttle Runs (50ft) 50 Wall Balls (20/14) 50 V-Ups 50 Wall Balls (20/14) 25 Shuttle Runs (50ft) (KG conv: 9/6 WB) Independence 25 Shuttle Runs (50ft) 35 Wall Balls (20/14) 35 V-Ups 35 Wall Balls (20/14) 25 Shuttle Runs (50ft) (KG conv: 9/6 WB) Liberty 15 Shuttle Runs (50ft) 30 Wall Ball Thrusters (light) 30 Sit Ups 30 Wall Ball Thrusters (light) 15 Shuttle Runs (50ft) Target time: 12-14 minutes Time cap: 18 minutes Accessory/Core Core (Checkmark) 4 sets: 7 Alligator Rolls (each way) 20 Plank Kettlebell Pull Unders 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 2:00 between sets Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Clint Barton (Time) Freedom (RX’d) 3 Rounds 30 Kettlebell Swings (53/35) 30 Push Ups (KG conv: 24/16 KB) Independence 3 rounds 30 Kettlebell Swings (35/25) 30 Push Ups (KG conv: 16/11 KB) Liberty 3 rounds 20 Russian Kettlebell Swings (light) 20 Bar Push Ups Target time: 6-8 minutes Time cap: 10 minutes Gymnastics Gymnastics: Bar Muscle Up Prep (Day 1) (Checkmark) 4 Positions of the Bar Muscle Up: Position 1: Jump into Pike Position 2: Arch Position 3: Hollow Rock Around Position 4: Support Warm Up: Advanced: 5 Reps of Position 1 5 Reps of Position 1 & 2 5 Reps of Positions 1,2 &3 5 Reps of Bar Muscle Ups Intermediate: 5 Reps of Position 1...Read more