CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Miami Riverwalk (Time) Freedom (RX+) Teams of 2, 5 Rounds on a 90 Second Clock 1- Sled Push (275/185) 2- Burpee Broad Jumps 3- Deadlift (225/155) 4- Calorie Bike 5- Rest Independence Teams of 2, 5 Rounds on a 90 Second Clock 1- Sled Push...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Prep Heavy Single Deadlifts (10:00) 3. Workout Prep 2 sets: 10ft Sandbag...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX’d) 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s) (KG conv: 70/45 SB, 32.5/22.5 KBs/DBs) Independence 50-40-30-20-10 Abmat Sit ups 100ft Sandbag...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX+) 1000m Row or Run 75 Abmat Sit ups 60 Russian KB Swings (72/53) 45 Push Ups 30 Toes to Bar 1000m Row or Run Independence (RX) 800m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 70% * Rest 1:45 between rounds * Workout Little Havana (Time) Freedom (RX+) 2000m Row or Run 80 GHD Sit Ups 80 Russian KB Swings (72/53) 80 Push Ups Independence (RX) 1600m Row or Run 60 V-Ups 60 Russian KB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Shoulder Press 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Workout Biscayne Bay (Time) Freedom (RX+) 30/24 Calorie Air Bike or 500m Run 30 Wall Balls (20/14) 30...Read More