CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Music City Freedom (RX+) Teams of 2 150/120 Calorie Bike 10x100ft Farmer Carry (70s/50s) (5 each 1:1) 100/75 Calorie Bike 50 Power Snatches (135/95) 50/40 Calorie Bike 30 Muscle Ups or 50 Burpee Pull Ups – Split reps as needed – Independence (RX) Teams...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance 10×1, 1 Snatch Push Press + 1 Snatch Balance, No %, Staying light throughout * Rest 90 seconds between sets * Push Press 10×2, Push Press, No %, Staying light throughout * Rest 90 seconds between sets * Bench Press...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 90 seconds between sets * Clean 10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 90 seconds between sets * Workout Workout (Time) Dollywood Freedom...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout Back Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up. Front Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up. Overhead Squat 6×6 Pause Squats,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 90 seconds between sets Power Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 90 seconds between sets Workout Diane Bailey (Time) Freedom (RX’d) 21-15-9 Deadlift (275/185)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Reps) Tennessee Freedom (RX+) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat *Scoring: the 200m run is worth 4 reps. Every 50m...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 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM),...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Swordfish Freedom (RX+) Teams of 2 10 Rope Climbs (Or 30 Strict Pull Ups) 50 Burpee Box Get Overs 30/24) 300 Wall Balls (20/14) 50 Burpee Box Get Overs 30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) Independence (RX) Teams of 2 8 Rope...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 8×2 Snatch, Last 3 Sets @ 80% of 1RM Snatch * Rest 90 seconds between sets * Power Snatch 8×2 Power Snatch, Last 3 sets @ 80% of 1RM Power Snatch * Rest 90 seconds between sets * Workout (Time) Mahi-Mahi Freedom (RX+) 5 rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (8×3, Last 3 sets at 75%) 8×3 Push Press, Last 3 Sets at 75% * Rest 90 seconds between sets * Bench Press (8×3, Last 3 Sets at 75%) 8×3 Bench Press, Last 3 Sets at 75% * Rest 90 seconds between sets *...Read More