CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min tricep...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Building up until the last 3 sets are at 90%. *Complete on a 2:00 Clock Push Press 8×2, Building up until the last 3 sets are at 80%. *Complete on a 2:00 Clock Workout The Parent Trap (Time) Freedom (RX+) 5 rounds 8...Read More

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 25 250m Run/Row 6 Ground to Overhead (135/95) 3 Rope Climbs Independence (RX) AMRAP 25 200m Run/Row 6 Ground to Overhead (95/65) 2 Rope Climbs Liberty AMRAP 25 200m Run/Row 6 DB Ground to Overhead (light) 2 Zombie Climbs...Read More

CrossFit Mile Zero – CrossFit Strength Bench Press 8×5. Last 3 Rounds at 70% *Complete on a 2:00 Clock Push Press 8×5. Last 3 Rounds at 70% *Complete on a 2:00 Clock Metcon (Time) Freedom (RX+) 3 Rounds for Time 21 Russian Swings (72/53) 12 Handstand Push Ups 100m Farmers Carry (72/53) Independence (RX) 3...Read More

CrossFit Mile Zero – CrossFit Strength Deadlift 8×2. Build up to a moderate weight for the last 2-3 sets. 70-80% WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 15 12/9 Calorie Bike or 200m Run 9 Burpees over Bar 6 Power Cleans (155/105) Independence (RX) AMRAP 15 12/9 Calorie Bike or 200m Run...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock Front Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock WOD Metcon (Time) 5 Rounds for Time Freedom (RX+) 5 Rounds for Time 25 Wallballs (14/20) 12 Toes to Bar 300m Run/Row Independence...Read More