CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Front Squat 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “Silly Rabbit, Trix are for Kids” (Time) Freedom (RX+) Run 800m or 1000m Row -into- 5 Rounds 5 Strict Pull Ups 12 Reverse Lunges (35s/25s) -into- Run 800m or 1000m Row Independence (RX) Run 800m or 1000m Row -into- 5 Rounds 5 Pull Ups 12 Reverse Lunges (25s/15s) -into- Run 800m or 1000m Row Liberty Run 400m or 500m Row -into- 5 Rounds 5 Jumping Pull Ups 12 Reverse Lunges -into- Run 400m or 500m Row Target time: 11-13 minutes Time cap: 16 minutes Run or row at a sustainable pace to put you in position to get right in to pull ups. Choose a pull up variation that allows you to go unbroken...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 Workout CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here CrossFit Games Open 24.3 Rx (Ages 55+) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chin-over-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 90% *Complete on a 2:00 Clock Workout Wade (2 Rounds for time) Freedom (RX’d) 21-15-9 Pull-ups 15-12-9 Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerks (95/65) 15-12-9 Bar Facing Burpees (KG conv: 43/29) Independence 15-12-9 Pull-Ups Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerk (75/55) 15-12-9 Bar Facing Burpees (KG conv: 34/25) Liberty 21-15-9 Ring Pull-ups 15-12-9 Up Downs -Rest 5:00- 21-15-9 Dumbbell Hang Clean and Jerk (light) 15-12-9 Up Downs Target time each set: 4-6 minutes Time cap each set: 8 minutes Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Power Clean 3 Position Power Cleans -High Hang -Knee -Floor10x(1+1+1), build to a moderate weight *Complete on a 1:30 Clock *You can rest and regrip between reps Workout Wade (Time) Freedom (RX+) 30/24 Calorie Bike or 400m Run 9 Hang Power Cleans (95/65) 24/18 Calorie Bike or 300m Run 7 Hang Power Cleans (135/95) 15/12 Calorie Bike or 200m Run 5 Hang Power Cleans (185/125) Independence (RX) 24/18 Calorie Bike or 300m Run 9 Hang Power Cleans (75/55) 15/12 Calorie Bike or 200m Run 7 Hang Power Cleans (95/65) 12/10 Calorie Bike or 150m Run 5 Hang Power Cleans (135/95) Liberty 15/12 Calorie Bike or 200m Run 9 Hang Power Cleans (light) 12/10 Calorie Bike or 150m Run 7 Hang Power Cleans (light) 8/6 Calorie Bike or 100m Run 5 Hang Power Cleans (light) Target time: 7-9 Minutes Time...Read more