CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step Ups (20/16) Target Round: 6 Wall Walks Minimum Round before scaling: Round of 16 Box Jumps Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (2 Rounds for distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 6 Min at RPE4, 90 Sec Rest 4 Min at RPE5, 60 Sec Rest 2 Min at RPE6, 30 Sec Rest 2 Sets 90 Sec at RPE7 -Rest 45 Sec- 75 Sec at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional...Read more

Announcements Bring a Buddy Week is Monday 11/6 through Saturday 11/11. Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about! CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) “It’s just a bunch of hocus pocus” Freedom (RX’+ (Dec 10 2022) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (70s/50s) 50/40 Calorie Row 30 Synchro Lunges Independence (RX) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (50s/35s) 40/32 Calorie Row 30 Synchro Lunges Liberty Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (light) 30/24 Calorie Row 20 Synchro Box Step Ups (20) Target number of Rounds:...Read more

Announcements Bring a Buddy Week is Monday 11/6 through Saturday 11/11. Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about! CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 8×4, Building up to a heavy set of Four *Complete on a 2:00 Clock* Bench Press 8×4, Building up to a heavy set of Four *Complete on a 2:00 Clock* Workout Workout (2 Rounds for reps) “I ain’t afraid of no ghost” Freedom (RX+) 2 Sets In a 5:00 window 400m Run or 400/350m Row AMRAP in the time remaining of 5 Box Jumps (30/24) 5 Strict Handstand Push Ups 15 Air Squats -rest 5 minutes between...Read more

Announcements Bring a Buddy Week is Monday 11/6 through Saturday 11/11. Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about! CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×4, Building up to a heavy set of Four *Complete on a 2:00 Clock* Front Squat 8×4, Building up to a heavy set of Four *Complete on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) “There’s only 365 days left until next Halloween” Freedom (RX+) AMRAP 16 10 Deadlifts (185/125) 10 Pull-ups 10-12-14-16-18-20… Calorie Air Bike (female calories: 7-9-11-13-15-17…) Independence (RX) AMRAP 16 10 Deadlifts (155/105) 8 Pull-ups 8-10-12-14-16-18… Calorie Air Bike (female calories: 5-7-9-11-13-15…)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Good Mornings 4×8 with a light to moderate weight. *Complete on a 2:30 Clock* Alt. Incline DB Bench 4×10/10, build to a moderate weight. *Complete on a 2:30 Clock* Workout Workout (Time) “Let’s turn on the juice and see what shakes loose.” Freedom (RX+) 3 Sets 400m Run 450/400m Row 25 Burpee Variation* -rest 3:00 between sets- Set 1: Burpees Set 2: Burpee over line (Line Facing) Set 3: Burpee to 6” target Independence (RX) 3 Sets 300m Run 350/300m Row 20 Burpee Variation* -rest 3:00 between sets- Liberty 3 Sets 200m Run 250/200m Row 15 Up Downs -rest 3:00 between sets- Target time each set: 5-7 minutes Time cap each set: 8 minutes Use Round 1 as a trial run. Making adjustments to your run pace for smooth, steady burpees. You’re slowly building an oxygen deficit over the 3 rounds....Read more