CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Single Arm Dumbbell Press 5×8/8. Build to a moderate/heavy set. *Complete on a 2:00 Clock Gymnastics Toes-To-Bar Review Progression: -Superman/Hollow Hold with PVC -PVC Sit Ups -PVC V-Ups -Beat Swings -Beat Swings with Lat Activation -Beat Swings to Chair Pose -Toes to Bar! Workout The Phantom Menace (Time) Freedom (RX+) 3 Rounds for Time 400m Run 15 Shoulder to Overhead (115/80) 12 Toes to Bar Independence (RX) 3 Rounds for Time 300m Run 15 DB Shoulder to Overhead (35s/25s) 10 Toes to Bar Liberty 3 Rounds for Time 250m Run 15 DB Shoulder to Overhead (light) 10 Hanging Knee Raises Target time: 10-12 Minutes Time Cap 14 Minutes Your first round should be near the 3:00 mark. If you’re way over, scale back the distance on the run/row. As a buddy, this is your first workout of the week. Dip your...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 Mr. Wizards World (5 Rounds for time) Freedom (RX’d) Teams of 4 5 sets (each) 20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike) 10 Back Squats (185/125) * The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! (KG conv: 83/56 BS) Independence Teams of 4 5 sets (each) 16/13 Calorie Bike Erg FAST! (OR 12/10 Calorie Air Bike) 10 Back Squats (155/105) Next partner starts when the squats are finished (KG conv: 70/48 BS) Liberty Teams of 4 5 sets (each) 12/10 Calorie Bike Erg FAST! (OR 10/8 Calorie Air Bike) 10 Dumbbell Front Squats (light) Next partner starts when the squats are finished Target time each set: 1:15-1:30 seconds Time cap each set: 1:45 Overall time cap: 35 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Handstand Push-ups and work on efficiency. Workout Between the Lions (Time) Freedom (RX+) Every 4:00 (4 sets) 10 Hang Power Cleans (155/105) 10 Strict Handstand Push-Ups 10 Hang Power Cleans (155/105) Independence (RX) Every 4:00 (4 sets) 10 Hang Power Cleans (115/80) 10 Handstand Push-Ups OR 10 DB Shoulder to Overhead (35s/25s) 10 Hang Power Cleans (115/80) Liberty Every 4:00 (4 sets) 10 Power Cleans (light) 20 Dumbbell Shoulder Press (light) 10 Power Cleans (light) Target time each set: 1:30-2:00 Time cap per set: 3 minutes The weight is heavy and the reps short for you to lay on the gas this workout. Choose a weight you can comfortably hit for sets of 5 on the hang power cleans. Aim to complete in 1-2 Sets. Handstand Push Ups or Shoulder to Overheads should...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Clean + Clean 8x(1+1), Build up to a moderate weight just above what you plan to use for the workout. *Complete on a 1:30 Clock Workout Between the Lions (Time) Freedom (RX+) Every 4:00 (4 sets) 10 Hang Power Cleans (155/105) 10 Strict Handstand Push-Ups 10 Hang Power Cleans (155/105) Independence (RX) Every 4:00 (4 sets) 10 Hang Power Cleans (115/80) 10 Handstand Push-Ups OR 10 DB Shoulder to Overhead (35s/25s) 10 Hang Power Cleans (115/80) Liberty Every 4:00 (4 sets) 10 Power Cleans (light) 20 Dumbbell Shoulder Press (light) 10 Power Cleans (light) Target time each set: 1:30-2:00 Time cap per set: 3 minutes The weight is heavy and the reps short for you to lay on the gas this workout. Choose a weight you can comfortably hit for sets of 5 on the hang power cleans. Aim...Read more