CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Reps) Kang the Conqueror Freedom (RX+) 15:00 AMRAP: 5-4-3-2-1 Strict...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Snatch Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Rounds and Reps) Quantumania Freedom (RX+) 14:00 AMRAP 4 Burpees...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. Workout...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 24Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders Independence (RX) AMRAP...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Skill Prep Warm-up Deadlift 3×3 Building up your weight for the workout. * On a 2 minute clock do 5 reps. Odd numbers do deadlifts, Even numbers run 100m * Workout (Time) Ghost Pepper Freedom (RX+) 10 sets: 10 Deadlifts (135/95) 10 Push ups 100m Run -Rest...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Thai Pepper Freedom (RX+) Partner WOD 12,000/10,000m Bike or 6,000/5,000m Row or 3.5mile run * Only 1working at the same time (1 resting) – switch as desired Independence (RX) Partner WOD 10,000/8,000m Bike or 5000/4000m Row or 3Mile Run Liberty Partner WOD 5,000/4,000m Bike or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat 8x(1+2) *Build to a moderately heavy weight. Still should be well below failure. * Workout (AMRAP – Reps) Habanero Freedom (RX+) 12 min AMRAP 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Burpee Over Bar Independence (RX) AMRAP 12 Minutes 1-3-5-7-9…. Power...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Push Press (8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Front Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new...Read More
