CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×5, Last 2 Sets at 80%) Workout (Time) Littlefoot Freedom (RX+) 15-12-9 Dumbbell Thruster (50s/35s) Dumbbell Box Step ups (50s/35s)(24/20) 20/16 Calorie Bike Or 300m Run Independence (RX) 15-12-9 Dumbbell Thruster (35s/25s) Dumbbell Box Step ups (35s/25s)(24/20) 16/14 Calorie Bike Or 200m Run Liberty 15-12-9...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 7×5, Last 2 Sets at 80% Shoulder Press (7×5, Last 2 Sets at 80%) Push Press (7×5, Last 2 Sets at 80%) Workout (Time) Ducky Freedom (RX+) 21-15-9 Power Cleans (115/80) Bar Facing Burpees Independence 21-15-9 Power Cleans (95/65) Bar Facing Burpees Liberty 21-15-9...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 Intervals” 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM)) 4 Min Easy Recovery “Spin” 2 Min Mod (85 RPM) 2 Min Hard (85-95 RPM) 2...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Eclairs Freedom (RX+) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/100) (split as needed) 800m Run (together) 20 Bench Press (185/115) (split as needed) 800m Run (together) Independence (RX) Teams of 2 60 Bench Press (115/75)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (5×3-5 Reps) Russian KB Swings (5×10) Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side) Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat (6x(3+2)) Building to Moderate Weight as extended warm up Workout (Time) Baguette Freedom (RX+) Teams of 2 6 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) Independence (RX) Teams of 2 6 sets (each/1:1) 35 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×5, Building up to last 3 sets at 75%) Front Squat (8×5, Building up to last 3 sets at 75%) Workout (Time) Cream Cheese Danish Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) Independence (RX) For Time: 10-9-8-7-6-5-4-3-2-1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×5, Building up to last 2 sets at 75%) Workout (Time) Cannoli Freedom (RX+) 50/40 Calorie Row or 500m Run 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row or 500m Run Independence...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (8×5, Building up to last 3 sets at 75%) Shoulder Press (8×5, Building up to last 3 sets at 75%) Workout (AMRAP – Rounds and Reps) Croissant Freedom (RX+) 20 min AMRAP 21/16 Calorie Bike or 300m Run 15 Shoulder Press (75/55) 9 Strict...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 Threshold” 5 Min at RPE3 -Rest 1 Min- 4 Sets 500m at RPE4-5, 30 Sec Rest or RPE2 1000m at RPE4-5, 60 Sec Rest or RPE2...Read More