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 Rounds 3x (3 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) Cathey...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (AMRAP – Rounds and Reps) Big Booty Bloop Freedom (RX+) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (55s/45s) 50/40 Calorie Row 100 Synchro Lunges Independence (RX) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (45s/35s) 40/32 Calorie Row 70 Synchro...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Thruster Heavy Thruster * Work up to a heavy single for the day * Workout (Time) Body By Brian Freedom (RX+) 21-18-15-12-9 Calorie Assault Bike Thrusters (75/55) * Womens Calories: 16-14-12-10-8 300m-200m-150m-100m-50m Run Independence (RX) 16-14-12-10-8 Calorie Assault Bike Thrusters (55/35) Womens Calories: 14-12-10-8-6 300m-200m-150m-100m-50m Run Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Clean + Hang Clean (8x(1+1)) Technique over load! Workout (Time) Ro Bro Freedom (RX+) 6 sets: (Every 3:00) 10 Toes to Bar 15 Box Jump Overs (24/20) 10 Toes to Bar Independence (RX) 6 sets: (Every 3:00) 8 Toes to Bar 12 Box Jump Overs...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Deadlift + Power Snatch 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * Workout (Time) Jake LockHURT Freedom (RX+) 1000/850m Row or 1000m/800m Run 75 Wall Balls (20/14) 25 Burpee Pull-ups Independence (RX) 1,000/850m Row or...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Front Squat + Push Press + Push Jerk 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – Strength Cooldown/Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for time) Scott VanderSHOOT & Ben Freaking Davidson Freedom (RX+) 6 Sets (1 Set every 2:30) 300m Run 15 GHD Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Ups Independence 6 Sets (1 Set every 2:30) 300m...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” 4 Sets 2 Min at RPE4 (Seated) 4 Min at RPE2 (Seated) 1 Min at RPE4 (Standing) 2 Min at RPE2 (Standing) Total: 36 Min...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Poke Bowls Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups DB Bench Press (55/35) 300m Run after each round (150m each) Independence (RX)) Teams of 2 50-40-30-20-10 Calorie Row Handstand Push Ups DB Bench Press (35/25) 300m Run after each round...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout (Time) Haupai Pie Freedom (RX+) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (53/72) 25 Toes to Bar -rest 1minutebetween rounds- Independence (RX) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (35/53) 15 Toes to Bar or 20 Knees...Read More