CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX’d) 50 V-Ups 50 Box Jump Overs (20) 50 Toes to Bar 50 Jumping Split Lunges 50 Abmat Sit Ups Independence 40 V-Ups 40 Box Jump Overs (20) 40 Toes to Bar 40 Jumping Split Lunges 40 Abmat Sit Ups Liberty 25 Crunches 50 Box Step Ups (20/16) 25 Hanging Knee Raises 50 Walking Lunges 25 Abmat Sit Ups Target time: sub 14 minutes Time cap: 18 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Tony Perkis (Time) Freedom (RX’d) 1000/800m Row 50 Push-ups 200 Double Unders 50 Push-ups 1000/800m Row * Repeat from 2/20/2023 Independence 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap: 18 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds- 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 Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (each 50m counts as 1 rep) 2:00 Ski calories 1:00 Box Step Ups (20”) – – One athlete works at a time. Score is total reps – – * If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option. Independence No Change to Workout Liberty Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run 2:00 Ski 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls 3 Power Cleans (80% of Workout Weight) 1 Muscle Up or Burpee Pull-Ups Workout Option 1 CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbFreedom (RX’d) 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle Ups 14 min CAP (KG conv: WB 9/6, PC 61/43) * Official scorecard with division details can be...Read more