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 (3 Rounds for calories) Ski/Row and Bike Workouts 3 Sets 500m Row or Ski at RPE7 1 Min Echo Bike at RPE7 *Rest 3 Min between sets. *Score Echo...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Donkey + Dragon Freedom (RX+) Teams of 2 For Time 2000/1750m Bike or 800m Run 30 Front Squats (135/95) 2000/1750m Bike or 800m Run 24 Front Squats (135/95) 2000/1750m Bike or 800m Run 18 Front Squats (135/95) Independence (RX) Teams of 2 For Time 1600/1300m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch 8×1+1, finishing at a light to moderate weight (60-70%) Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M....Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×2, Last 2 Sets at 85%) 7×2, Last 2 Sets at 85% * Complete a set on the 2 minutes Workout (Time) Not My Gumdrop Buttons Freedom (RX+) 3 Rounds 400m Run 21 GHD’s (Or Stick Sit Ups) 3 Rope Climbs (Or 15 Pull-ups) Independence...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Power Clean + Push Jerk 10x(2+2) 2 Power Clean and 2 Push Jerks – Use lightweight that can be cycled smoothly – *Complete a set on 1:30 intervals Workout (Checkmark) Lord Farquaad Freedom (RX+) Every Minute (14:00) Even Minute: 15/12 Calorie...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Shoulder Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Push Press 8×2, Last 3 Sets at 85% * Complete a set on the...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Front Squat 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Workout (Time) Shrek Freedom (RX+) 1000/800m Row 50 Push ups 200 Double Unders 50...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 (Distance) “BikeErg Lactate Intervals” 2 Sets 6 Min at RPE4, 1000m at RPE3 -Rest 1 Min- 4 Min at RPE5, 1000m at RPE3 -Rest 1 Min- 2 Min at...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (AMRAP – Reps) Giant Pretzel Freedom (RX+) 3-person Team 5 Rounds 1 min Max Calorie Bike 1 min Max Calorie Row 1 min Max Plate to Overheads (45/35) *All athletes working at the same time Independence (RX) 3-person Team 5 Rounds 1 min Max Calorie Bike...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Clean 3 Position Clean -Floor -Knee -High HangEvery 90 Seconds for 8 Rounds -Use lightweight that can be cycled smoothly Workout (AMRAP – Rounds and Reps) Popcorn Freedom (RX+) 18 min AMRAP 3 Power Cleans (185/125) 10PullUps 20 Wall Balls (20/14) Independence (RX) 18...Read More
