CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 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 Deadlift 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Leaning Tower of Pisa (AMRAP – Rounds and Reps) Freedom (RX’d) 7:00 AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30/24) (KG conv: 43/29) Independence 7:00 AMRAP 7 Hang Power Snatch (75/55) 7 Box Jump Overs (24/20) (KG conv: 34/25) Liberty 7:00 AMRAP 8 Hang Dumbbell Snatch (light) 8 Box Step ups (24/20) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Gymnastics Gymnastics: Chest to Bar Prep (Day 1) (Checkmark) 5 minutes of Intro/Cues cue 1: Jump from right under the rig cue 2: Press down on the rig to activate the shoulder and back muscles cue 3: Think “bring the rig to you” instead of you to the rig cue...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 Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:2) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Workout Blueberry Bagel (7 Rounds for time) Freedom (RX’d) 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 200/175m Row 50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- (KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty) Independence 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo + Banded 7’s -into- 6 min AMRAP 5 Kip Swings 4 Front Squats 4 Push Press 4 Thrusters 2. Workout Prep 3 sets: 2 Thrusters (build in weight) Set 1: 3 Strict Pull Ups Set 2: 3 Pull Ups Set 3: 3 Chest to Bar Workout Asiago Bagel (Time) Freedom (RX’d) 6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 Chest to Bar Pull Ups (KG conv: 61/43 Thrusters) Independence 6-5-4-3-2-1-2-3-4-5-6 Thrusters (115/80) 12-10-8-6-4-2-4-6-8-10-12 Pull Ups (KG conv: 52/36 Thrusters) Liberty 12-10-8-6-4-2-4-6-8-10-12 Dumbbell Thrusters (light) Ring Rows Target time: 9-11 minutes Time cap: 14 minutes Strength/Accessory Mayhem Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Kneeling Banded Hip Extension @ moderate weight 30 Heel Taps (each side) 100ft Double Overhead KB Carry *Rest 1 minute between rounds Cooldown/Mobility Mobility (No Measure) 1 min...Read more