CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every 1:30 for 8 rounds: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should not exceed 75% of 1RM Workout Rufus (Time) Freedom (RX+) 5 Rounds 50 Double Unders 5 Power Snatches (135/95) Independence (RX) 5 Rounds 50 Double Unders 5 Power Snatches (95/65) Liberty 5 Rounds 50 Single Unders 10 Alternating Dumbbell Snatch (light) Target time: 5-7 minutes Time cap: 10 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 foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Front Squat 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Workout Cooldown/Mobility Kim Possible (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 15 10 Lunges (35s/25s) 10 Box Jump Overs (24/20) 20 Abmat Sit Ups 200m Run Independence (RX) 10 Lunges (25s/15s) 10 Box Jump/Step Overs (24/20) 20 Abmat Sit Ups 200m Run Liberty 10 Lunges (light/bodyweight) 10 Step Ups 15 Abmat Sit Ups 150m Run Target Rounds: 5 Reps throughout should be unbroken. Use the first round as a gauge on whether to ramp the pace up or down. Use the run as a recovery so you can get right to the dumbbells inside. Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash...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 WorkoutRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Lunch has been canceled today due to lack of hustle” (Checkmark) Freedom (RX+) EMOM 32 1- 12/10 Cal Row 2- 10 Alt DB Snatch (35/25) 3- 200m Run 4- 10 GHD Sit Ups Independence (RX) 1- 10/8 Cal Row 2- 10 Alt DB Snatch (25/15) 3- 150m Run 4- 10 Stick Sit Ups Liberty 1- 9/7 Cal Row 2- 10 Alt DB Snatch (light) 3- 100m Run 4- 10 Plate Abmat Sit Ups Target time: :30-40 per movement Time cap: :45 per movement 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