CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Shoulder Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout “Cheer up dude. It’s Christmas” (Time) Freedom (RX+) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk (or 10 Handstand Shoulder Taps) 20 GHD’s + 6in Riser (25 V-Ups) Liberty 3 rounds 300/250m Row 50’ Bear Crawl...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Moreton Bay Bug (Time) Freedom (RX+) Teams of 2 18 Wall Walks 30 Power Cleans (115/80) 15 Wall Walks 25 Power Cleans (135/95) 12 Wall Walks 20 Power Cleans (155/105) 9 Wall Walks 15 Power Cleans (185/125) 6 Wall Walks 10 Power Cleans (205/135) 3 Wall...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Tim Tam (Time) Freedom (RX+) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence (RX) Run 1000m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Tim Tam (Time) Freedom (RX+) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence (RX) Run 1000m...Read More