CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Goblet Squat 6×6 Single or Double DB Goblet Squat. Build to a heavy set. *Complete on a 2:30 Clock Supported Single Arm DB Row *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen Supported Single Arm DB Row https://youtu.be/QBjaGx8mS1o6×6/6. Building to a moderate weight over 6 sets. Slight pause at the top and slower eccentric. *Complete on a 2:30 Clock Workout Attack of the Clones (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 8 DB Deadlifts (55/45) 10 Box Jumps/Step Ups (24/20) 12/10 Calorie...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Single Arm Dumbbell Press 5×8/8. Build to a moderate/heavy set. *Complete on a 2:00 Clock Gymnastics Toes-To-Bar Review Progression: -Superman/Hollow Hold with PVC -PVC Sit Ups -PVC V-Ups -Beat Swings -Beat Swings with Lat Activation -Beat Swings to Chair Pose -Toes to Bar! Workout The Phantom Menace (Time) Freedom (RX+) 3 Rounds for Time 400m Run 15 Shoulder to Overhead (115/80) Independence (RX) 3 Rounds for Time 300m Run 15 DB Shoulder to Overhead (35/25) Liberty 3 Rounds for Time 250m Run 15 DB Shoulder to Overhead (light) Target time: 10-12 Minutes Time Cap 14 Minutes Your first round should be near the 3:00 mark. If you’re way over, scale back the distance on the run/row. As a buddy, this is your first workout of the week. Dip your toe in the water. There is absolutely no need to go full...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 Mr. Wizards World (5 Rounds for time) Freedom (RX’d) Teams of 4 5 sets (each) 20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike) 10 Back Squats (185/125) * The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! (KG conv: 83/56 BS) Independence Teams of 4 5 sets (each) 16/13 Calorie Bike Erg FAST! (OR 12/10 Calorie Air Bike) 10 Back Squats (155/105) Next partner starts when the squats are finished (KG conv: 70/48 BS) Liberty Teams of 4 5 sets (each) 12/10 Calorie Bike Erg FAST! (OR 10/8 Calorie Air Bike) 10 Dumbbell Front Squats (light) Next partner starts when the squats are finished Target time each set: 1:15-1:30 seconds Time cap each set: 1:45 Overall time cap: 35 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Handstand Push-ups and work on efficiency. Workout Between the Lions (Time) Freedom (RX+) Every 4:00 (4 sets) 10 Hang Power Cleans (155/105) 10 Strict Handstand Push-Ups 10 Hang Power Cleans (155/105) Independence (RX) Every 4:00 (4 sets) 10 Hang Power Cleans (115/80) 10 Handstand Push-Ups OR 10 DB Shoulder to Overhead (35s/25s) 10 Hang Power Cleans (115/80) Liberty Every 4:00 (4 sets) 10 Power Cleans (light) 20 Dumbbell Shoulder Press (light) 10 Power Cleans (light) Target time each set: 1:30-2:00 Time cap per set: 3 minutes The weight is heavy and the reps short for you to lay on the gas this workout. Choose a weight you can comfortably hit for sets of 5 on the hang power cleans. Aim to complete in 1-2 Sets. Handstand Push Ups or Shoulder to Overheads should...Read more