CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Coat of Many Colors (5 Rounds for reps) Freedom (RX’d) 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (100/70) Or Power Cleans (135/95) Recovery Jog (KG conv: 45/32.5 SB, 61/43 PC) * Scoring: keep a running total for stations...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Coat of Many Colors (Time) Freedom (RX+) With a Partner 100 Calorie Bike 20 Wall Walks 100 Calorie Row 60 DB Reverse Lunges (50/35) 400m Farmers Carry (50/35) Independence (RX) With a Partner 90 Calorie Bike 16 Wall Walks 90 Calorie Row 60 DB Reverse Lunges...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Toes-To-Bar Skill Work: Kip Swing Lat Pull Chair Position Straight Leg Raise, Dirty South, Toes to Bar 3-Position Clean + Push Jerk (Weight) 5x(1+1+1)+1 *Use the 5 rounds to build up to the weight you plan to use for the workout. Workout CrossFit Open 13.4 (AMRAP...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Toes-To-Bar Skill Work: Kip Swing Lat Pull Chair Position Straight Leg Raise, Dirty South, Toes to Bar 3-Position Clean + Push Jerk (Weight) 5x(1+1+1)+1 *Use the 5 rounds to build up to the weight you plan to use for the workout. Workout CrossFit Open 13.4 (AMRAP...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Flight Simulator (Time) For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersFreedom (RX’d) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double unders must be unbroken. If...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 3 Deadlift (225/155) 6 Lateral Jump Squats over Bar 12 American Swings (72/53) 24 Double Unders Independence (RX) AMRAP 12 3 Deadlift (155/105)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Count ‘Em (Time) Freedom (RX+) 4 Rounds on a 7:00 Clock 200m Run or 250m Row 20 Box Jump Overs (24/20) 20 Handstand Push Ups 20 GHD or V-Ups *Rest with remaining Time Independence (RX) 4 Rounds on a 7:00 Clock 200m Run or 250m Row...Read More