CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Oaken Freedom (RX+) Teams of 2 2000/1750m Row 200 Wall Balls (20/14) 2000/1750m Row 100 Dumbbell Box Step Ups (24/20)(50s/35s) 2000/1750m Row Independence (RX) Teams of 2 1750/1500m Row 150 Wall Balls (20/14) 1750/1500m Row 100 Dumbbell Box Step Ups (20/16)(35s/25s) 1750/1500m Row Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10 Rounds to establish a 1RM Snatch * Rest 90 seconds between sets Clean and Jerk – 10 Rounds to establish a 1RM Clean and Jerk * Rest 90 seconds between sets CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Front Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Noah’s Ark Freedom (RX+) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike *40-32-24-16-8 Women’s Calories or 800m-600m-400m-300m-200m Run Independence (RX) Teams of 2 (1:1) 40-32-24-16-8 Calorie Assault Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Jerk 3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk) – Rest 60-90 seconds between sets – Workout (AMRAP – Rounds and Reps) Kristoff and Sven Freedom (RX+) 16:00 Amrap 16 Alternating Dumbbell Snatch (50/35) 16 GHD’s (Or Stick Sit ups) 16 Box...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Elsa and Anna Freedom (RX+) 10 rounds 16/13 Calorie Row or 150m Run 8 Burpee Over Rower Independence 10 rounds 14/11 Calorie Row or 100m Run 6 Burpee Over Rower Liberty 15:00 Amrap 12/10 Calorie Row 8...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Overhead Squat 3 Overhead Squats x 5 Sets @60-70% (1RM Snatch) – Rest 60-90 seconds between sets – Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFreedom (RX+) 21-15-9 Thrusters (95/65) Pull-ups (KG Conv 43/29) Independence (RX) 21-15-9 Thrusters (75/55) Pull-ups (KG Conv 34/25) Liberty 21-15-9 Dumbbell...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” 10 Min at RPE3 -Rest 1 Min- 2000m at RPE6, -Rest 1 Min- 5 Sets 500m at RPE6 2 Min at RPE3 *No Rest between...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) 2022 into 2023! Freedom (RX+) Teams of 2 10 sets (each/1:1) 22 American Swings (53/72) 23/18 Calorie Row Independence (RX) Teams of 2 10 sets (each/1:1) 22 Russian Swings (35/53) 20/16 Calorie Row Liberty Teams of 2 10 sets (each/1:1) 15 Russian Swings 15/12...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Build up to 5 singles within 60-75% of 1RM Snatch * On a 90 second clock * Workout (Time) The Final Countdown Freedom (RX+) 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders Independence (RX) 3 Rounds 30...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2, building up to 80% Workout (2 Rounds for reps) Midnight Kiss Freedom (RX+) 3:00 Max Calorie Bike -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 800m Run for Time Independence (RX) 3:00 Max Calorie Row -3:00 rest- 3:00 Max Calorie Bike -3:00 rest- 600m...Read More