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

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Eiffel Tower (2 Rounds for time) Freedom (RX+) 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Wall Walks 3 Shuttle Runs 2 Wall Walks 2 Shuttle Runs Even Rounds 500/450m Row or 400m Run Independence (RX) 10 Rounds on a 3:00 Clock Odd Rounds 3 Shuttle Runs 2 Wall Walks 3 Shuttle Runs 2 Wall Walks 3 Shuttle Runs Even Rounds 400/350m Row or 350m Run Liberty 10 Rounds on a 3:00 Clock Odd Rounds 3 Shuttle Runs 2 Pike Walks 3 Shuttle Runs 2 Pike Walks 3 Shuttle Runs Even Rounds 350/300m Row or 300m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes We’re building an oxygen deficit in the later rounds. Don’t be surprised if it catches up. If the shuttle runs are hard on your hips, sub to a run....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Eiffel Tower (2 Rounds for time) Freedom (RX+) 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Wall Walks 3 Shuttle Runs 2 Wall Walks 2 Shuttle Runs Even Rounds 450/400m Row or 400m Run Independence (RX) 10 Rounds on a 3:00 Clock Odd Rounds 3 Shuttle Runs 2 Wall Walks 3 Shuttle Runs 2 Wall Walks 3 Shuttle Runs Even Rounds 400/350m Row or 350m Run Liberty 10 Rounds on a 3:00 Clock Odd Rounds 3 Shuttle Runs 2 Pike Walks 3 Shuttle Runs 2 Pike Walks 3 Shuttle Runs Even Rounds 350/300m Row or 300m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes We’re building an oxygen deficit in the later rounds. Don’t be surprised if it catches up. If the shuttle runs are hard on your hips, sub to a run....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 sets: 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 5 Shuttle Runs 1 Bear Crawl (25ft) 5 Shuttle Runs 1 Bear Crawl (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Eiffel Tower (2 Rounds for time) Freedom (RX+) 10 Rounds on a 3:00 Clock Odd Rounds 5 Shuttle Runs 2 Wall Walks 5 Shuttle Runs 2 Wall Walks 5 Shuttle Runs Even Rounds 500/450m Row or 400m Run Independence (RX) 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Wall Walks 4 Shuttle Runs 2 Wall Walks 4 Shuttle Runs Even Rounds 400/350m Row or 350m Run Liberty 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Pike Walks 4 Shuttle Runs 2 Pike Walks 4 Shuttle Runs Even Rounds 350/300m Row or 300m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes We’re building an oxygen deficit in the later rounds. Don’t be surprised if it catches up. If the shuttle runs are hard on your hips, sub to a run....Read more