CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 24Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders Independence (RX) AMRAP...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Skill Prep Warm-up Deadlift 3×3 Building up your weight for the workout. * On a 2 minute clock do 5 reps. Odd numbers do deadlifts, Even numbers run 100m * Workout (Time) Ghost Pepper Freedom (RX+) 10 sets: 10 Deadlifts (135/95) 10 Push ups 100m Run -Rest...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Thai Pepper Freedom (RX+) Partner WOD 12,000/10,000m Bike or 6,000/5,000m Row or 3.5mile run * Only 1working at the same time (1 resting) – switch as desired Independence (RX) Partner WOD 10,000/8,000m Bike or 5000/4000m Row or 3Mile Run Liberty Partner WOD 5,000/4,000m Bike or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat 8x(1+2) *Build to a moderately heavy weight. Still should be well below failure. * Workout (AMRAP – Reps) Habanero Freedom (RX+) 12 min AMRAP 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Burpee Over Bar Independence (RX) AMRAP 12 Minutes 1-3-5-7-9…. Power...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Push Press (8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Front Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new...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 (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunSplit up however you would like. Run on a 10:00 clock Workout (2 Rounds for time) Shamrock Freedom (RX+) 42-30-18 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 42-30-18 Deadlift (205/135) Bench Press (135/95) Independence (RX) 42-30-18 Deadlift (225/155) Bench Press (135/95)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 3 Power Snatch – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (AMRAP – Rounds and Reps) Green Eggs and Ham Freedom (RX+) 16:00 AMRAP 30/24 Calorie Bike or 400m Run 20 Thrusters (45/35) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds (12:00) 3 Power Cleans – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Kiss Me I’m Irish Freedom (RX+) For Time: 40-30-20-10 Box Jump Overs (24/20) 20-15-10-5 Stick Sit Ups (Or GHD Sit Ups) Independence...Read More
