CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 100ft Walking Lunge (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 25 Bar Muscle Ups (Or Burpee Pull Ups) (Split) (KG conv: 22.5/15 DB) Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this workout and by sending prayers to Brad’s wife Nikki, his son Gage, his family, and the entire CrossFit Zoo community. Brad was the sole provider of his family. If you want to help, there is a GoFundMe for the Robinsons here: gofund.me/ef295f74 or you can...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX+) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 30 Alternating Lunges (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 25 Bar Muscle Ups (Or Burpee Pull Ups) (Split) Today’s workout is in honor of Brad Robinson, owner of CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Independence (RX) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 30 Alternating Lunges (Together) 50 Alt Dumbbell Snatches (35/25) (Split) 15 Bar Muscle Ups (Or Burpee Pull Ups) (Split) Liberty Teams of 2 30:00 AMRAP 150 Single Unders (Split) 30 Alternating Lunges (Split) 50 Alt Dumbbell Snatches (light) (Split) 25 Jumping Pull Ups (Split) No target/minimum today. Settle in early,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5×5, use weight if able Reverse Lunge 5×6/6. Barbell back rack, front rack, or with dumbbells. Sub with step ups/weighted step ups if unable to perform. Workout “The Ghost” (Time) Freedom (RX+) Partition as wanted 125/110 Calorie Row 100 Box Jump Overs (24/20) 100 American Swings (70/53) 100 GHD Sit Ups Independence (RX) Partition as wanted 100/90 Calorie Row 100 Box Jump Overs/Step Overs (24/20) 100 American Swings (53/35) 100 Stick Sit Ups Liberty Partition as wanted 80/70 Calorie Row 100 Step Ups (20/16) 100 Kettlebell Swings (Light) 100 Abmat Sit Ups Target Time: 16-18 Minutes Time Cap: 20 Minutes Break things up as needed to keep a higher intensity. Settle in early and keep moving throughout. For those using the GHD, if you haven’t used them recently, scale the reps back and don’t hit big sets. Cooldown/Mobility Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “The Ghost” (6 Rounds for reps) Freedom (RX’d) 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders -Rest 1:00 between rounds- Independence No Change to Workout Liberty 6 Rounds: 1:00 Max Calorie Row 1:00 Max Up Downs 1:00 Max Single Unders -Rest 1:00 between rounds- Target number of reps each set: Calorie Row: 17/14+ Burpees: 13+ Double Unders: 65+ Minimum number of reps before scaling: Calorie Row: 14/11 Burpees: 9 Double Unders: 50 Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Leaning Lateral Raise @ moderate weight – maintain quality 10 Single Arm DB Skull Crusher @ moderate weight – maintain quality -Rest 1 min between rounds- 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 Strength/Accessory Back Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Front Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Sydney Opera House (Time) Freedom (RX+) For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (or 20/14 to 11’/10’ height) 25 Push Ups 75 Air Squats **Repeat Feb 6th 2023** Independence (RX) For Time: 60 Air Squats 20 Push Ups 50 Wall Balls (20/14) 20 Push Ups 60 Air Squats Liberty For Time: 50 Air Squats 15 Bar Push Ups 30 Wall Ball Thrusters (light) 15 Bar Push Ups 50 Air Squats Target time: 9-11 minutes Time cap: 14 minutes 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