CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Tear of the Roof (Time) Freedom (RX’d) 5 Rounds 10 Shuttle Runs 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 Rounds 8 Shuttle Runs (50ft) 12/10 Calorie Air Bike 15ft Handstand Walk (Or 2 Wall Walks) Liberty 5 Rounds 8 Shuttle Runs (50ft) 10/8 Calorie Air Bike 25ft Bear Crawl Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)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 Hershey’s (Calories) Freedom (RX’d) Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12 Toes to Bar Max Calorie Air Bike in the remaining time (KG conv: 50ft = 15m, DB 22.5/15) * Repeat from Feb 15, 2023 (modified to partner version) Independence Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (35/25) 8 Toes to Bar Max Calorie Air Bike in remaining time (KG conv: 50ft = 15m, DB 15/10) Liberty Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Walking Lunge 10 Hanging Knee Raises Max Calorie Air Bike in remaining time (KG conv: 50ft = 15m) Target number of Calories (total): 160/135+ Minimum number of Calorie (total) before scaling: 120/90 Gymnastics Handstand Push Ups (Day 2) (Checkmark) WARM UP 2 rounds: 10 PVC Pass Throughs 10 PVC Trunk Lifts...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesFreedom (RX’d) 10 Rounds 8 Ground to Overhead (95/65) 10 Bar Facing Burpees (KG conv: 43/29) Independence 10 Rounds 8 Ground to Overhead (75/55) 10 Bar Facing Burpees (KG conv: 34/25) Liberty 10 Rounds 8 Dumbbell Snatch (light) 8 Up Downs Target time: 11-13 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 10 Double DB Skull Crushers @ moderate weight – maintain quality -Rest 2 minutes between rounds- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1...Read more