CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (8 Rounds for time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:20 Time cap each set: 1:30 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. 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 Deadlift 7×5, Last 2 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (Time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:00 Time cap each set: 1:10 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. 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 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 Clark Kent (Time) Freedom (RX’d) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 2 Wall Walks Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Independence Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 1 Wall Walk Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Liberty Teams of 2 15 Rounds (each) Partner 1: 3 Zombie Rope Climbs 3 Inch Worms Partner 2: 8/6 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Target time: sub 25 minutes Time cap: 30 minutes Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Clark Kent (Time) Freedom (RX+) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 10 Alt DB Snatches (50/35) Partner 2: Max Bike Calories -Both athletes work at the same time. Switch when Partner 1 is complete- Independence (RX) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 10 Alt DB Snatches (35/25) Partner 2: Max Bike Calories -Both athletes work at the same time. Switch when Partner 1 is complete- Liberty Teams of 2 15 Rounds (each) Partner 1: 1 Zombie Rope Climb 10 Alt DB Snatch (light) Partner 2: Max Bike Calories -Both athletes work at the same time. Switch when Partner 1 is complete– Target time: Sub 25 minutes Time cap: 30 minutes Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side)...Read more