CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps 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 Strength/Accessory Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (AMRAP – Reps) Freedom (RX+) 4 sets: 3:00 AMRAP 500/400m Row or 1000/800m Bike Max Bar Muscle Ups -rest 1:00 between sets- Independence (RX) 4 sets: 3:00 AMRAP 400/325m Row or 800/650m Bike Odd Rounds: Max Chest to Bar/Pull Ups Even Rounds: Max Dips/Push Ups -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row or 600/500m Bike Odd Rounds: Max Jumping Pull Ups Even Rounds: Max Bar Push Ups -rest 1:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps Aim to hit the row/bike hard enough to be done and off by the 2:00 mark. Take a moment to collect yourself and aim for big,...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 Hershey’s (Time) Freedom (RX+) Teams of 2 40 Deadlifts (115/75) 40 Hang Power Cleans (115/75) 800m Run 30 Deadlifts (115/75) 30 Hang Power Cleans (115/75) 800m Run 20 Deadlifts (115/75) 20 Hang Power Cleans (115/75) 800m Run 10 Deadlifts (115/75) 10 Hang Power Cleans (115/75) Independence (RX) Teams of 2 40 Deadlifts (95/65) 40 Hang Power Cleans (95/65) 800m Run 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 800m Run 20 Deadlifts (95/65) 20 Hang Power Cleans (95/65) 800m Run 10 Deadlifts (95/65) 10 Hang Power Cleans (95/65) Liberty Teams of 2 40 DB Deadlifts (light) 40 DB Hang Power Cleans (light) 800m Run 30 DB Deadlifts (light) 30 DB Hang Power Cleans (light) 800m Run 20 DB Deadlifts (light) 20 DB Hang Power Cleans (light) 800m Run 10 DB Deadlifts (light) 10 DB Hang Power Cleans (light) Target Time: 18-22...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Hershey’s (Calories) Freedom (RX’d) Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12 Toes to Bar Max Calorie Air Bike in the remaining time (KG conv: 50ft = 15m, DB 22.5/15) * Repeat from Feb 15, 2023 (modified to partner version) Independence Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (35/25) 8 Toes to Bar Max Calorie Air Bike in remaining time (KG conv: 50ft = 15m, DB 15/10) Liberty Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Walking Lunge 10 Hanging Knee Raises Max Calorie Air Bike in remaining time (KG conv: 50ft = 15m) Target number of Calories (total): 160/135+ Minimum number of Calorie (total) before scaling: 120/90 Gymnastics Handstand Push Ups (Day 2) (Checkmark) WARM UP 2 rounds: 10 PVC Pass Throughs 10 PVC Trunk Lifts...Read more