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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Ferrero Rocher (Time) Freedom (RX’d) For Time: 2000/1750m Row *Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s) (KG conv: 22.5/15 DBs) Independence For Time: 1750/1500m Row Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s) (KG conv: 15/10 DBs) Liberty For Time: 1200/1000m Row Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light) Target time: 9-11 minutes Time cap: 14 minutes Gymnastics Handstand Push Ups (Day 1) (Checkmark) 5 minutes of Intro/Cues Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING Cue 3: Neutral head and SQUEEZE abs...Read more