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 Workout Cooldown/Mobility CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell F: 35lb dumbbell M: 50lb dumbbell Time cap: 15 minutesTo learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees...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 Partner WOD Metcon (Time) Freedom (RX+) 5 Rounds for Time 20 Pull Ups 30 Wallballs (20/14) 400m Run or 500m Row Freedom (RX) No change Liberty 20 Jumping Pull Ups 30 Wallballs (14/10) 300m Run or 400m Row Target Time: 18-22 Minutes Time Cap: 25 Minutes Each round should be completed in roughly 4 minutes. Take a look at the clock following Round 1 to make sure you’re on pace and adjust if necessary. Divide pull ups and wallball shots evenly. Run/Row Together. 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