CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed (No Measure) Merry Christmas!Read more

CrossFit Mile Zero – CrossFit Gym Closed (No Measure) Merry Christmas!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) Liberty 5 sets 1:00 Max Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max crunches 1:00 Rest (KG conv 9/6) Target number of Reps each set: 140+ Minimum number of reps before scaling: 90 Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1 6 Min at RPE4, 1 Min Rest 4 Min at RPE5, 1 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) Liberty 5 sets 1:00 Max Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max crunches 1:00 Rest (KG conv 9/6) Target number of Reps each set: 140+ Minimum number of reps before scaling: 90 Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1 6 Min at RPE4, 1 Min Rest 4 Min at RPE5, 1 Min Rest 2...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5 Birddogs (each side) 2. Workout Prep This workout will take a while to review and set up. Warm up with each movement as you prepare. Workout “12 Days of Christmas” (Time) Freedom (RX’d) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Get Over (48”/40”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) (KG Conv 70/48) Option 1 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4...Read more