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
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk Stay light and focus on form over 10 Rounds * Rest 90 seconds between sets * Push Jerk Stay light and focus on form over 10 Rounds * Rest 90 seconds between sets * Push Press Stay light and focus on form over 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Reps) Kang the Conqueror Freedom (RX+) 15:00 AMRAP: 5-4-3-2-1 Strict...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Snatch Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Rounds and Reps) Quantumania Freedom (RX+) 14:00 AMRAP 4 Burpees...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 (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. Workout...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 24Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders Independence (RX) AMRAP...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Skill Prep Warm-up Deadlift 3×3 Building up your weight for the workout. * On a 2 minute clock do 5 reps. Odd numbers do deadlifts, Even numbers run 100m * Workout (Time) Ghost Pepper Freedom (RX+) 10 sets: 10 Deadlifts (135/95) 10 Push ups 100m Run -Rest...Read More
