CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (Time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:20 Time cap each set: 1:30 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (8 Rounds for time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:20 Time cap each set: 1:30 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (Time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:00 Time cap each set: 1:10 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Front Squat 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Workout Clint Barton (Time) Freedom (RX+) AMRAP 12 15 Wallballs (20/14) 12 Russian Kettlebell Swings (72/53) 3 Muscle Ups or 6 Chest to Bar Pull Ups Independence (RX) AMRAP 12 15 Wallballs (20/14) 12 Russian Kettlebell Swings (53/35) 6 Pull Ups 6 Push Ups Liberty AMRAP 12 15 Wallballs (light) 12 Russian Kettlebell Swings (light) 6 Jumping Pull Ups 6 Hand Release Push Ups Target sets: 5+ Minimum sets before scaling: 3.5 Wallballs and KB Swings should be unbroken and will take roughly 1 minute. Compose yourself moving in to the pull ups and challenge yourself to the hardest pull up variation you can handle. Scale reps before movement. Gymnastics Gymnastics: Bar Muscle Up Prep...Read more

CrossFit Mile Zero – CrossFit 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