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 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2 20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Luke 24:6-7 Freedom (RX+): Teams of 2 6 rounds 300m Run (together) or 500m Row (split) 30 Dumbbell Lunges (50s/35s) 30 Bench Press (135/95) Independence (RX) 6 rounds 300m Run (Or 400m Row) 30 Dumbbell Lunges (35s/25s) 30 Bench Press (115/80) Liberty 6 rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance * Rest 1:30 between sets * Split Jerk 10×2, Stay light and drive * Rest 1:30minutes between sets * Push Press 10×2, Stay light and drive * Rest 1:30minutes between sets * Workout (Time) John 3:16 Freedom (RX+) AMRAP 1:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Front Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Overhead Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Workout...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 10×3 Power Clean x 3 sets @65-75% of 1RM Power Clean * Rest 1:45 between sets * Workout (AMRAP – Reps) Galatians 2:20 Freedom (RX+) 16:00 AMRAP 5 rounds 15/12 Calorie Row or 200m Run 10 Box Jumps (30/24) – With Time Remaining Max...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10×3 Squat Snatch x 3 sets @65-75% of 1RM Snatch * Rest 90 seconds between sets * Power Snatch 10×3 Squat Snatch x 3 sets @65-75% of 1RM Snatch * Rest 90 seconds between sets * Workout (Time) 1 John 4:9-10 Freedom (RX+) 3 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×2, Last 2 sets at 70%) 6×2, Last 2 Sets at 70% * Rest 2 minutesbetween sets * Workout (Time) Romans 5:8 Freedom (RX+) 5 sets 30/24 Calorie Bike or 400m Run 50 Double Unders 4 Deadlifts (185/275) Rest 1 min between sets Independence (RX)...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 4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM) 3 Min at RPE3 (or 75-80 RPM) 2 Min at...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Ant-Man & Wasp Freedom (RX+) Teams of 2 (1:1) 10 Rounds (each) 3 Wall Walks 9 Front Squats (95/65) 12/10 Calorie Assault Bike Independence Teams of 2 (1:1) 10 Rounds (each) 2 Wall Walks 9 Front Squats (75/55) 10/8 Calorie Assault Bike Liberty Teams...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 6×5, Last 2 Sets at 60% Front Squat 6×5, Last 2 Sets at 60% Overhead Squat 6×5, Last 2 Sets at 60% Workout (Time) Veb Freedom (RX+) 21-15-9 Deadlifts (135/95) 42-30-18 Push Ups -Rest 5:00- 21-15-9 Power Cleans (135/95) Deficit Push Ups (4in/2in) Independence...Read More