CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 5 Deadlifts 2 Strict Handstand Push Ups Strength/Accessory Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Omeletes (Time) Freedom (RX’d) 15-12-9-6 Calorie Air Bike Deadlifts (155/105) Strict Handstand Push ups *Women’s Calories: 12-9-7-5 (KG conv: 70/48) Independence 15-12-9-6 Calorie Air Bike Deadlifts (135/95) Handstand Push ups – Women’s Calories: 12-9-7-5 (KG conv: 61/43) Liberty 12-10-8-6 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4...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 Coat of Many Colors (Time) Freedom (RX+) With a Partner 100 Calorie Bike 20 Wall Walks 100 Calorie Row 60 DB Reverse Lunges (50/35) 400m Farmers Carry (50/35) Independence (RX) With a Partner 90 Calorie Bike 16 Wall Walks 90 Calorie Row 60 DB Reverse Lunges (35/25) 400m Farmers Carry (35/25) Liberty With a Partner 80 Calorie Bike 20 Pike Walks/Inch Worms 80 Calorie Row 60 Reverse Lunges 400m Farmers Carry (moderate) 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Coat of Many Colors (5 Rounds for reps) Freedom (RX’d) 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (100/70) Or Power Cleans (135/95) Recovery Jog (KG conv: 45/32.5 SB, 61/43 PC) * Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored. Independence 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (70/50) (Or Power Cleans (95/65) Recovery Jog (KG conv: 32.5/22.5 SB, 43/29 PC) Liberty 5 sets :45 on/:15 off Air Bike Calories Inch Worms Air Bike Calories Dumbbell Cleans (light) Recovery Jog Target number of reps each set: Air Bike Calories: 15/12+ Calories Wall Walks: 6+ Reps Sandbag Cleans: 10+ Reps Minimum number of reps before scaling: Air Bike Calories: 12/9 Calories Wall Walks: 4 Reps Sandbag Cleans: 7...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Toes-To-Bar Skill Work: Kip Swing Lat Pull Chair Position Straight Leg Raise, Dirty South, Toes to Bar 3-Position Clean + Push Jerk (Weight) 5x(1+1+1)+1 *Use the 5 rounds to build up to the weight you plan to use for the workout. Workout CrossFit Open 13.4 (AMRAP – Reps) Freedom (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lb) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lb) 12 Toes-to-Bars If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Independence (RX) Freedom (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (95/65 lb) 3 Straight Leg Raises 6 Clean-and-Jerks (95/65 lb) 6 Straight Leg Raises 9 Clean-and-Jerks (95/65 lb) 9 Straight Leg Raises 12 Clean-and-Jerks (95/65 lb) 12 Straight Leg Raises If athlete completes the round...Read more