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 WorkoutRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Lunch has been canceled today due to lack of hustle” (2 Rounds for time) Freedom (RX’d) 21-15-9 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 21-15-9 Deadlift (205/135) Bench Press (135/95) *Repeat From March 18th, 2023 (KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43) Independence 21-15-9 Deadlift (225/155) Bench Press (135/95) -Rest 5:00- 21-15-9 Deadlift (185/125) Bench Press (115/80) (KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36) Liberty 2 sets 21-15-9 Kettlebell Sumo Deadlift (moderate) Dumbbell Bench Press (Light/moderate) -Rest 5:00 between sets- Target time: Workout 1: 6-8 minutes Workout 2: 6-8 minutes Time cap: 10 minutes each set 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 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