CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Bench Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Workout I like that boulder. That is a nice boulder. (Time) Freedom (Rx+) Every 3 Minutes x 5 Rounds 10 Chest to Bar Pull Ups 10 Wallballs (20/14) 10 Burpee to Target Independence (Rx) Every 3 Minutes x 5 Rounds 10 Pull Ups 10 Wallballs (14/10) 10 Burpee to Target Liberty Every 3 Minutes x 5 Rounds 10 Jumping Pull Ups 10 Wallball Thrusters 10 Up/Downs Goal: 1:30-1:45 Cap: 2:00 Pull ups in 2 sets or unbroken. Keep the wallballs unbroken throughout all 5 rounds. Each interval should be a hard pace ideally getting 1:1 work to rest. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 sets on a 2:30 clock 3×6 building to 60% 1×10 at 60% 1×8 @ 70% 1×6+ @ 80% *superset with 30 russian twists*) Workout Ogres Are Like Onions (Time) Freedom (Rx+) 3 Rounds for Time 80 Double Unders 12 Overhead Squats (115/85) Independence (Rx) 3 Rounds for Time 60 Double Unders 12 Front Squats (115/85) Liberty 3 Rounds for Time 80 Single Unders 12 DB Front Squats (light) Goal: Sub 10 Minutes Cap: 12 Minutes Pick a barbell weight that is challenging, but doable in 2 sets. Manage your heart rate and focus on breathing through the jump rope.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 Return of the Jedi (Time) Freedom (RX’d) Partner Workout: 500/400 Calorie Bike Erg OR 375/300 cal Air Bike OR 5,000m Run One partner works at a time. “Resting” partner must hold 2×70/50 in a farmers hold. Switch on the bike/run as desired. * Repeat from Aug 13th, 2022 (KG conv: 32.5/22.5 Farmer) Independence Partner Workout: 400/325 Calorie Bike Erg or 300/240 Air Bike or 4,000m Run (Partner Must Hold 2×70/50 in farmers hold) (Switch on the bike as desired) (KG: 32.5/22.5) Liberty Partner Workout: 250/200 Calorie Bike Erg or 200/150 Air Bike or 2500m Run (Partner Must Hold 2 dumbbells in farmers hold, light) (Switch on the bike as desired) Target time: 28-32 minutes Time cap: 40 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Return of the Jedi (Time) Freedom (RX+) Partner Workout: 110/100 Calorie Bike 800m Farmer’s Carry (50s/35s) 100 Lunges (50/35) 100 Alternating Hang DB Snatches (50/35) One partner works at a time. Switch as desired. Independence (RX) Partner Workout: 100/90 Calorie Bike 800m Farmer’s Carry (35s/25s) 100 Lunges (35/25) 100 Alternating Hang DB Snatches (35/25) One partner works at a time. Switch as desired. Liberty Partner Workout: 100/90 Calorie Bike 800m Farmer’s Carry (moderate) 100 Lunges 100 Alternating Hang DB Snatches (moderate) One partner works at a time. Switch as desired. Target time: 28-32 minutes Time cap: 35 minutes Long, slow grind. Break the reps up as often as needed or as wanted to stay fresh as long as possible. Settle in with your partner and have some fun! Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side)...Read more