CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 85% * Complete on a 2:00 Clock Workout Dove (AMRAP – Reps) Freedom (RX+) 4 Sets, AMRAP 4 75 Double Unders 20 Burpees Max Toes to Bar -Rest 1 Minute Between Rounds- Independence (RX) 4 Sets, AMRAP 4 50 Double Unders 15 Burpees Max Toes to Bar -Rest 1 Minute Between Rounds- Liberty 4 Sets, AMRAP 3 75 Single Unders 15 Up Downs Max Alternating V-Ups -Rest 1 Minute Between Rounds- Target Reps each set: 10 Minimum Reps each set: 5 Aim to have Jump Rope and Burpees done by the 2:00 mark. Catch your breath, grab some chalk, and aim for a big set of Toes to Bar to get started. Avoid singles on the bar. Do your best to break before you reach fatigue. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/...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 “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX’d) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 100ft Walking Lunge (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 25 Bar Muscle Ups (Or Burpee Pull Ups) (Split) (KG conv: 22.5/15 DB) Today’s workout is in honor of Brad Robinson, owner of the Mayhem Affiliate gym, CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Please join us in honoring Brad through this workout and by sending prayers to Brad’s wife Nikki, his son Gage, his family, and the entire CrossFit Zoo community. Brad was the sole provider of his family. If you want to help, there is a GoFundMe for the Robinsons here: gofund.me/ef295f74 or you can...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Big Brad” (AMRAP – Rounds and Reps) Freedom (RX+) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 30 Alternating Lunges (Together) 50 Alt Dumbbell Snatches (50/35) (Split) 25 Bar Muscle Ups (Or Burpee Pull Ups) (Split) Today’s workout is in honor of Brad Robinson, owner of CrossFit Zoo. Brad passed away on January 21st after a month and a half long battle with cancer. He wrote this workout before he passed and it contains all of his favorite movements. Independence (RX) Teams of 2 30:00 AMRAP 150 Double Unders (Split) 30 Alternating Lunges (Together) 50 Alt Dumbbell Snatches (35/25) (Split) 15 Bar Muscle Ups (Or Burpee Pull Ups) (Split) Liberty Teams of 2 30:00 AMRAP 150 Single Unders (Split) 30 Alternating Lunges (Split) 50 Alt Dumbbell Snatches (light) (Split) 25 Jumping Pull Ups (Split) No target/minimum today. Settle in early,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5×5, use weight if able Reverse Lunge 5×6/6. Barbell back rack, front rack, or with dumbbells. Sub with step ups/weighted step ups if unable to perform. Workout “The Ghost” (Time) Freedom (RX+) Partition as wanted 125/110 Calorie Row 100 Box Jump Overs (24/20) 100 American Swings (70/53) 100 GHD Sit Ups Independence (RX) Partition as wanted 100/90 Calorie Row 100 Box Jump Overs/Step Overs (24/20) 100 American Swings (53/35) 100 Stick Sit Ups Liberty Partition as wanted 80/70 Calorie Row 100 Step Ups (20/16) 100 Kettlebell Swings (Light) 100 Abmat Sit Ups Target Time: 16-18 Minutes Time Cap: 20 Minutes Break things up as needed to keep a higher intensity. Settle in early and keep moving throughout. For those using the GHD, if you haven’t used them recently, scale the reps back and don’t hit big sets. Cooldown/Mobility Mobility (No...Read more