CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 8×1-2Split Jerk * Rest on a 2:00 interval * Push Press 8×1-3 Push Press * Rest on a 2:00 interval * Bench Press 8×1-3 Bench Press * Rest on a 2:00 interval * Workout AMRAP 15 (AMRAP – Rounds and Reps) Freedom (RX+) 2x100m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×1-3 Back Squat * Rest on a 2:00 interval * Front Squat 8×1-3 Front Squat * Rest on a 2:00 interval * Workout Workout (Time) Honolulu Freedom (RX+) 4 Rounds 20/16 Calorie Bike or 300m Run 25 Box Step Ups (24/20) Independence (RX) 4...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×1 Clean * Rest on a 90 second interval* Power Clean 10×1 Power Clean * Rest on a 90 second interval* Workout Workout (AMRAP – Reps) Maui Freedom (RX+) 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks (155/105) 1 Rope Climb (or 6 Ring/Horizontal...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10×1 Snatch * Rest on a 90 second interval* Power Snatch 10×1 Power Snatch * Rest on a 90 second interval* Workout Workout (Time) Oahu Freedom (RX+) 30/24 Calorie Row or 300m Run 30 Burpees 30/24 Calorie Row or 300m Run 24 Burpee Box Jump...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Hawaii Freedom (RX+) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- *Optional: perform with weight vest (20/14) Independence (RX) 5 sets: 200m Run 10 Pull-ups 20 Push-ups 30 Squats 200m Run -rest 3 minutes between...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Biff Tannen Freedom (RX+) Teams of 2 1600m Run 12 Rope Climbs or 36 Strict Pull Ups 50 Bench Press (155/95) 12 Rope Climbs or 36 Strict Pull Ups 1600m Run Independence (RX) Teams of 2 1200m Run 10 Rope Climbs or 30 Strict...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7 sets of 2 Back Squats @ 50-60% of 1RM Back Squat * Complete 1 set every 90 Seconds * Front Squat 7 sets of 2 Front Squats @ 50-60% of 1RM Front Squat * Complete 1 set every 90 Seconds * Snatch Balance...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10 sets of 2 Split Jerks @ 60-75% of 1RM Jerk * Complete 1 set every 90 Seconds * Push Press 10 sets of 2 Push Press @ 60-75% of 1RM Push Press * Complete 1 set every 90 Seconds * Bench Press 10...Read More