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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+10lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Sydney Opera House (Time) Freedom (RX’d) For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (or 20/14 to 11’/10’ height) 25 Push Ups 75 Air Squats (KG conv: WB 14/9 or 9/6 to higher target) **Repeat Feb 6th 2023** Independence For Time: 60 Air Squats 20 Push Ups 50 Wall Balls (20/14) 20 Push Ups 60 Air Squats (KG conv: WB 9/6) Liberty For Time: 50 Air Squats 15 Bar Push Ups 30 Wall Ball Thrusters (light) 15 Bar Push Ups 50 Air Squats Target time: 9-11 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Front Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Sydney Opera House (Time) Freedom (RX+) For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (or 20/14 to 11’/10’ height) 25 Push Ups 75 Air Squats **Repeat Feb 6th 2023** Independence (RX) For Time: 60 Air Squats 20 Push Ups 50 Wall Balls (20/14) 20 Push Ups 60 Air Squats Liberty For Time: 50 Air Squats 15 Bar Push Ups 30 Wall Ball Thrusters (light) 15 Bar Push Ups 50 Air Squats Target time: 9-11 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 sets: 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 5 Shuttle Runs 1 Bear Crawl (25ft) 5 Shuttle Runs 1 Bear Crawl (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Eiffel Tower (2 Rounds for time) Freedom (RX+) 10 Rounds on a 3:00 Clock Odd Rounds 5 Shuttle Runs 2 Wall Walks 5 Shuttle Runs 2 Wall Walks 5 Shuttle Runs Even Rounds 500/450m Row or 400m Run Independence (RX) 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Wall Walks 4 Shuttle Runs 2 Wall Walks 4 Shuttle Runs Even Rounds 400/350m Row or 350m Run Liberty 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Pike Walks 4 Shuttle Runs 2 Pike Walks 4 Shuttle Runs Even Rounds 350/300m Row or 300m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes We’re building an oxygen deficit in the later rounds. Don’t be surprised if it catches up. If the shuttle runs are hard on your hips, sub to a run....Read more