CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Front Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX+) 5 Rounds 30 Double Unders 12 Toes to Bar 4 Reverse Lunges (135/95) Independence (RX) 30 Double Unders 10 Toes to Bar 4 DB Reverse Lunges (35s/25s) Liberty 5 Rounds for Time 30 Single Unders 12 Abmat Sit Ups 4 Reverse Lunges (light) Target time: sub 9 minutes Time cap: 12 minutes Aim for unbroken sets each round if possible. If toes to bar give, keep rest periods short/quick or scale reps. Rounds are quick, 1:45 or faster, so don’t waste time on transitions in the later rounds. Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Front Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX+) 5 Rounds 30 Double Unders 12 Toes to Bar 4 Reverse Lunges (135/95) Independence (RX) 5 Rounds for Time 30 Double Unders 10 Toes to Bar 4 DB Reverse Lunges (35s/25s) Liberty 5 Rounds for Time 30 Single Unders 12 Abmat Sit Ups 4 Reverse Lunges (light) Target time: sub 9 minutes Time cap: 12 minutes Aim for unbroken sets each round if possible. If toes to bar give, keep rest periods short/quick or scale reps. Rounds are quick, 1:45 or faster, so don’t waste time on transitions in the later rounds. Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side)...Read more

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 Strength/Accessory Back Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Front Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock 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