CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat (8×3 Front Squats, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets*) Back Squat 8×3 Back Squats, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Workout Workout (Time) Grumpy Freedom (RX+) 2 Sets 21-15-9 Kettlebell Front Squat (2×53/35) or...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 7 sets of 2/2 reps building to heaviest set *Rest 2:30 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM or with band of least resistance * Rest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d) 3 Rounds 30 Dumbbell Bench Press (50s/35s) 30 Toes to Ring (or Toes to Bar) (KG conv: 22.5/15) Independence 3 Rounds 30 Dumbbell Bench Press (35s/25s) 20 Toes to Ring (or Toes to Bar) (KG conv: 15/10) Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Oscar the Grouch Freedom (RX+) Teams of 2 10 sets: 15/12 Calorie Row 10 Burpee DB Deadlifts (55/45) 12/10 Calorie Row 8 Burpee DB Deadlifts (55/45) 9/8 Calorie Row 6 Burpee DB Deadlifts (55/45) IndependenceTeams of 2 8 sets: 15/12 Calorie Row 10 Burpee...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Thruster 8×2 Thruster *Rest on a 2:00 Clock* Dumbbell Thruster 8×2 DB Thruster *Rest on a 2:00 Clock* Workout Workout (Time) Bert & Ernie Freedom (RX+) 2 sets: 20 Pull-Ups 15 Thrusters (95/65) 400m Run 15 Thrusters (95/65) 20 Pull-Ups -Rest 5 minutes between sets- Independence...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1-1 Deadlift *Rest on a 2:00 Clock* Workout Workout (Time) Count von Count Freedom (RX+) 3 Rounds 75 Double Unders 12 Burpees 6 Wall Walks Independence (RX) 3 Rounds 60 Double Unders 12 Burpees 4 Wall Walks Liberty 3 Rounds 60 Single Unders 12 Up...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press Build to a heavy single in 10-12 minutes. Rest as needed between sets. Workout Workout (AMRAP – Rounds and Reps) Cookie Monster Freedom (RX’d) 15:00 Amrap 300/250m Row 15 Hang Power Snatch (75/55) 15 Push Ups (KG conv: 34/25) Independence 15:00 Amrap 250/225m Row...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 5-5-4-4-3-3-2-2 *Rest on a 2:00 Clock* Bench Press 5-5-4-4-3-3-2-2 *Rest on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) Cookie Monster Freedom (RX’d) 15:00 Amrap 300/250m Row or 300m Run 10 DB Hang Power Snatch (55/45) 15 Push Ups Independence 15:00 Amrap...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Russian Kettlebell Swing (5×10 to Moderate/Heavy Weight) *Build to a moderate weight; stay the same or build across Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 Back Squats, Build as Heavy as you would like. * Rest 2:00 between sets * Front Squat 8×3 Front Squats, Build as Heavy as you would like. * Rest 2:00 between sets * Workout Workout (Time) Sesame Street Freedom (RX+) 30/24 Calorie Bike...Read More