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 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Partner Workout (Time) Heroism Freedom (RX+) Teams of 2 3 Rounds: 100 Double Unders (each/same time) 50 GHDs, shared (Partner holds plank) 40-30-20 Deadlifts (275/185, shared) Independence (RX) Teams of 2 3 Rounds: 75 Double Unders (each/same time) 40 Stick Sit Ups 40-30-20 Deadlifts (225/155) Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (8×4) Work up to heaviest set of 4 or lowest resistance of bands. * Rest on a 90 second Clock * Workout Workout (Time) Sacrifice Freedom (RX+) 3 Rounds 30 Burpee Box Jump Over (24/20) 15 Front Squats (95/135) Independence (RX) 3 Rounds 25...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Bench Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock *...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×5, No Percentage. Work up to as light or heavy as you would like. * Rest on a 2:00 Clock * Front Squat 7×5, No Percentage. Work up to as light or heavy as you would like. * Rest on a 2:00 Clock *...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Reps) Grit Freedom/Independence/Liberty 15:00 AMRAP 50m-100m-150m-200m-250m-300m…. Run Row Bike Target Round: Make it into the round of 300m Minimum Round before scaling: Complete the round of 200m Moderate to steady pacing throughout the workout. This is an active recovery day following Saturday’s “Murph”...Read More

CrossFit Mile Zero – CrossFit Partner WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click...Read More