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 View Public Whiteboard Workout Bruce Wayne (Time) Freedom (RX’d) 25 Shuttle Runs (50ft) 50 Wall Balls (20/14) 50 V-Ups 50 Wall Balls (20/14) 25 Shuttle Runs (50ft) (KG conv: 9/6 WB) Independence 25 Shuttle Runs (50ft) 35 Wall Balls (20/14) 35 V-Ups 35 Wall Balls (20/14) 25 Shuttle Runs (50ft) (KG conv: 9/6 WB) Liberty 15 Shuttle Runs (50ft) 30 Wall Ball Thrusters (light) 30 Sit Ups 30 Wall Ball Thrusters (light) 15 Shuttle Runs (50ft) Target time: 12-14 minutes Time cap: 18 minutes Accessory/Core Core (Checkmark) 4 sets: 7 Alligator Rolls (each way) 20 Plank Kettlebell Pull Unders 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 2:00 between sets 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 View Public Whiteboard Workout Bruce Wayne (Time) Freedom (RX+) Minutes 0-10: 1600m Row or Run Minutes 10-20: 30 Ground to Overhead (155/105) Minutes 20-30: 4000m Bike or 1600m Run Minutes 30-40: 50 Burpees and 50 Box Jumps (24/20) Independence (RX) Minutes 0-10: 1400m Row or Run Minutes 10-20: 30 Ground Overhead (135/95) Minutes 20-30: 3500m Bike or 1400m Run Minutes 30-40: 40 Burpees and 40 Box Jumps/Step Ups (24/20) Liberty Minutes 0-10: 1200m Row or Run Minutes 10-20: 30 Ground to Overhead (moderate) Minutes 20-30: 3000m Bike or 1200m Run Minutes 30-40: 30 Up Downs and 30 Step Ups (20/16) Target time each round: 7 minutes Time cap each round: 8 minutes This is a long, sustainable pace workout. Choose a distance, weight, or reps that keeps your heart rate steady all throughout. Each component should have a minimum 2 minute rest. Scale accordingly. Cooldown/Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Bruce Wayne (Time) Freedom (RX+) Minutes 0-10: 1600m Row or Run Minutes 10-20: 30 Ground to Overhead (155/105) Minutes 20-30: 4000m Bike or 1600m Run Minutes 30-40: 50 Burpees and 50 Box Jumps (24/20) Independence (RX) Minutes 0-10: 1400m Row or Run Minutes 10-20: 30 Ground Overhead (135/95) Minutes 20-30: 3500m Bike or 1400m Run Minutes 30-40: 40 Burpees and 40 Box Jumps/Step Ups (24/20) Liberty Minutes 0-10: 1200m Row or Run Minutes 10-20: 30 Ground to Overhead (moderate) Minutes 20-30: 3000m Bike or 1200m Run Minutes 30-40: 30 Up Downs and 30 Step Ups (20/16) Target time each round: 7 minutes Time cap each round: 8 minutes This is a long, sustainable pace workout. Choose a distance, weight, or reps that keeps your heart rate steady all throughout. Each component should have a minimum 2 minute rest. Scale accordingly. Cooldown/Mobility...Read more