CrossFit Mile Zero – CrossFit Strength Back Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock Front Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock WOD Metcon (Time) 5 Rounds for Time Freedom (RX+) 5 Rounds for Time 25 Wallballs (14/20) 12 Toes to Bar 300m Run/Row Independence (RX) 5 Rounds for Time 20 Wallballs (14/20) 8 Toes to Bar 250m Run/Row Liberty 5 Rounds for Time 15 Wallballs (light) 10 Abmat Sit Ups 200m Run/Row Target Time: 12-15 minutes Time Cap: 18 minutes The goal is unbroken sets of wallballs/toes to bar if possible. If you need to break, keep rest periods short and get right back to it. Rounds should be done in 2:30-3:00. Scale appropriately! Mobility 1:00 Standing Quad Stretch (each side) 1:00 Couch Stretch (each side) 1:00 Child’s PoseRead more

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