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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “The taste you can see!” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (50/35) 50 Double Unders 25ft Single Dumbbell Walking Lunge (50/35) 15/12 Calorie Air Bike (KG conv: 22.5/15 DB, 8m Lunge) Independence 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (35/25) 35 Double Unders 25ft Single Dumbbell Walking Lunge (35/25) 12/10 Calorie Air Bike (KG conv: 15/10 DB, 8m Lunge) Liberty 12:00 AMRAP 25ft Walking Lunge 50 Single Unders 25ft Walking Lunge 10/8 Calorie Air Bike (KG conv: 8m Lunge) Target number of Rounds: 4.5 Rounds + Minimum number of Rounds before scaling: 3.5 Rounds Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1...Read more