CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Steve Rogers (4 Rounds for reps) Freedom (RX’d) 4 Sets 2:00 AMRAP 200/175m Row 12 Box Jump Overs (20) Max Thrusters (95/65) -rest 2:00 between sets- (KG conv: 43/29 Thrusters) Independence 4 Sets 2:00 AMRAP 200/175m Row 10 Box Jump Overs (20) Max Thrusters (75/55) -rest 2:00 between sets- (KG conv: 34/25 Thrusters) Liberty 4 Sets 2:00 AMRAP 175/150m Row 10 Box Step Ups (20) Max Dumbbell Thrusters (light) -rest 2:00 between sets- Target number of reps each set: 12+ Reps Minimum number of reps before scaling: 8 reps 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 Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+5lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Tony Stark (AMRAP – Reps) Freedom (RX’d) 15:00 AMRAP 50ft Overhead Dumbbell Walking Lunge (50/35) (right arm) 15 Toes to Bar 50ft Overhead Dumbbell Walking Lunge (50/35) (left arm) 15 Burpee over Dumbbell 15 Dumbbell Snatch (50/35) * Scoring: every 5 feet of the lunge = 1 rep (KG conv: 22.5/15 DB) Independence 15:00 AMRAP 50ft Overhead Dumbbell Walking Lunge (35/25) (right arm) 12 Toes to bar 50ft Overhead Dumbbell Walking Lunge (35/25) (left arm) 12 Burpee over Dumbbell 12 Dumbbell Snatch (35/25) (KG conv: 15/10 DB) Liberty 15:00 AMRAP 50ft Dumbbell Walking Lunge (light) 10 Hanging Knee Raises 50ft Dumbbell Walking Lunge (light) 10 Up Downs 10...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 Gala (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 15-10-5 Handstand Push Ups *50ft Sled Push (4×45/3×45) (Or 25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups* (KG conv: Sled 80/60, DBs 22.5s/15s) Independence Teams of 2 3 sets (each/1:1) 12-8-4 Handstand Push Ups (50ft Sled Push (3×45/2×45) (Or 25ft Dumbbell Front Rack Walking Lunge (35s/25s)) after each set of Handstand Push ups) (KG conv: Sled 60/40, DBs 15s/10s) Liberty Teams of 2 3 sets (each/1:1) 15-10-5 Dumbbell Push Press (light) (50ft Sled Push (2×45/1×45) (Or 25ft Walking Lunge, unweighted) after each set of Handstand Push ups) (KG conv: Sled 40/20)) Target time each set: 3 – 3:30 Time cap each set: 4 minutes Total workout cap: 24 minutes Cooldown/Mobility Mobility (No Measure) 1 min forward fold (wide legs) 1 min seal pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Red Delicious (Time) Freedom (RX’d) 100 Double Unders 50 Thrusters (45/35) 200 Single Unders 50 Thrusters (45/35) 100 Double Unders (KG conv: Thrusters 20/15) Independence 75 Double Unders 35 Thrusters (45/35) 150 Single Unders 35 Thrusters (45/35) 75 Double Unders (KG conv: Thrusters 20/15) Liberty 50 Double Unders 30 Dumbbell Thrusters (light) 100 Single Unders 30 Dumbbell Thrusters (light) 50 Double Unders Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Bike and Biceps (Checkmark) 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality 10 DB Spider Curls @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more