CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (16 Rounds for time) Baby Ruth Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 seconds Workout Option 2 Warm-up Warm-up...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (5 Rounds for time) Ham Porter Freedom (RX+) Teams of 2 5 sets 8/7 Calorie Bike Each 20 Burpee Pull-Ups 8/7 Calorie Bike Each -Rest 3:00 between sets- Independence (RX) Teams of 2 5 sets 6/5 Calorie Bike Each 16 Burpee Pull-Ups 6/5 Calorie Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Deadlift 7×5, Last 2 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Benny and The Beast Freedom (RX+) 18-15-12-9-6-3 Sumo deadlift high pulls (95/65) Box Jump Overs (24/20) Independence (RX) 18-15-12-9-6-3 Sumo deadlift high pulls (75/55) Box Jump Overs (20/16) Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press Shoulder Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Bench Press Bench Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Yeah-Yeah Freedom (RX+) 7 rounds 7 Push Press (95/65) 7 Burpee...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Toes to Bar: Week 1 Day 1 (Checkmark) Advanced: 5 sets (10:00) 8-10 Kip Swings 5-8 Strict Toes to Bar Intermediate: 5 sets (10:00) 6-8 Kip Swings 5-8 Strict Knee Raise + Extension Beginner: 5 sets (10:00) 5 Kip Swings (Stand on tiptoes if...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk Squat Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Power Clean + Push Jerk Power Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) Scotty Smalls Freedom (RX+) 10 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Squat Snatch Heavy Single 10×1 * rest 1:30 between lifts * Power Snatch Power Snatch Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) The Sandlot Freedom (RX+) 1000/850m Row or 1000m Run 100 Air Squats 1000/850m Row or 1000m Run Independence...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Starscream Freedom (RX+) Teams of 2 150/120 Calorie Bike 30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups 150/120 Calorie Bike Independence (RX) Teams of 2 120/90 Calorie Bike 20 Rope Climbs or 40 Muscle Ups (Bar or Ring)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Snatch 8x(1+1). Work up to a light to moderate weight. Use this as an opportunity to warm up for the WOD *Rest on a 1:30 clock* Workout Workout (Time) Bumblebee Freedom (RX+) For Time 100 Power Snatch (75/55) *Every 2 minutes, including 0:00,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2. Build to a light, moderate, or heavy double. *Rest on a 2:00 clock* Workout (2 Rounds for reps) Blackout Independence (RX) 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Pull Ups -rest 3:00 min- 10 min AMRAP 3-6-9-12… Calorie Row (female 3-5-7-9…) Handstand...Read More