CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1, Build to a heavy single * Rest 2:00 between sets * Shoulder Press 8×1, Build to a heavy single * Rest 2:00 between sets * High Box Jumps (Distance) Find a Max Height Box Jump Workout Workout (Checkmark) Lamborghini Independence (RX) Every minute...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Back Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Workout Workout (AMRAP – Rounds and Reps) McLaren Independence (RX) 12:00 min AMRAP 200m Run 3 Power Snatches...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Clean + Clean 8x(1+1), only build to a moderate weight. 1 RMs are coming. *Rest on a 1:30 Clock* Workout Mayhem Classic Chipper (Time) Independence (RX) 25 Burpee Box Get Over (24/20) 40/32 Calorie Bike or 500m Run 20 Stick Sit Ups 10 Bar...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Which Wich Freedom (RX’d) For time: 45x25ft Shuttle Run 30 Bench Press (135/95) 15 Wall Walks (KG conv: 61/43) Independence For time: 45x25ft Shuttle Run 30 Bench Press (115/80) 10 Wall Walks (KG conv: 52/36) Liberty For time: 30x25ft Shuttle Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “Larry” Freedom (RX+) 21-18-15-12-9-6-3 Front squats (135/95) Bar-facing burpees 150m Farmers Carry (2×50/35)) **Split reps as desired. Independence (RX) 21-18-15-12-9-6-3 Front squats (115/75) Synchro Bar-facing burpees 200m Sandbag (50/30) carry after each round (OR 150m Carry with (70/50) OR 150m Farmers Carry (2×35/25)) (KG...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch Hip, Knee, Floor8x(1+1+1), Work to a weight just above what you intend to use for the workout. *Rest on a 1:30 Clock* Workout Mobility Workout (Time) Pub Sub Independence (RX) 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (135/95) Liberty 50-40-30-20-10 Single Unders 10-8-6-4-2 Dumbbell Snatch...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 1 Bench Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* Shoulder Press 8 sets x 1 Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* High Box Jumps (Distance) 8 sets x 3 High...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 5 (Checkmark) All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg. Advanced: No Assistance Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band Beginner: Use a box,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat (8 sets x 1 In the Pause Back Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Front Squat (8 sets x 1 In the Pause Front Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Workout Workout...Read More