CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×3, Last 3 Sets at 75%) Workout (Time) Toyota Freedom (RX+) For Time: 500-400-300-200-100m Row or 600m-400m-300m-200m-100m Run 50-40-30-20-10 Air Squats *Female Distance: 400-320-240-160-80 Independence (RX) For Time: 500-400-300-200-100m Row or 600m-400m-300m-200m-100m Run 40-30-20-10-5 Air Squats -Female Distance: 400-320-240-160-80 Liberty For Time: 400-300-200-100-50m or...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 (Distance) “BikeErg Lactate Threshold” 2 Sets 3200m at RPE3-4 90sec at RPE2-3 2000m at RPE4-5 -Rest 90 Sec- 4x (300m at RPE7, 1 Min at RPE2) *Rest 3 Min...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Spike Freedom (RX+) Teams of 2 3 rounds 2000m/1750m Row 60 Dumbbell Front Squats (50s/35s) Independence (RX) Teams of 2 3 rounds 1750m/1500m Row 60 Dumbbell Front Squats (35s/25s) Liberty Teams of 2 3 rounds 1000m/850m Row 60 Goblet Squats (light) Target time: 24-26 minutes...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (10×1, Work to a Heavy Single) CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″Freedom (RX’d) 15:00 Amrap 9 Deadlifts (155/100) 12 Hand Release Push Ups 15 Box Jumps...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×5, Last 2 Sets at 80%) Front Squat (7×5, Last 2 Sets at 80%) Workout (Time) Cera Freedom (RX+) 50 GHD’s (Or 50 Stick Sit Ups) 5 Rope Climbs (Or 20 Strict Pull Ups) 100 Wall Balls (20/14) Independence (RX) 50 Stick Sit Ups...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for distance) The Land Before Time Freedom (RX+) 7:00 Max Distance Row -3:00 rest- 7:00 Max Distance Bike -3:00 rest- 1600m Run Independence 7:00 Max Distance Row -3:00 rest- 7:00 Max Distance Bike -3:00 rest- 1200m Run Liberty 5:00 Max Distance Row 5:00 rest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×5, Last 2 Sets at 80%) Workout (Time) Littlefoot Freedom (RX+) 15-12-9 Dumbbell Thruster (50s/35s) Dumbbell Box Step ups (50s/35s)(24/20) 20/16 Calorie Bike Or 300m Run Independence (RX) 15-12-9 Dumbbell Thruster (35s/25s) Dumbbell Box Step ups (35s/25s)(24/20) 16/14 Calorie Bike Or 200m Run Liberty 15-12-9...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 7×5, Last 2 Sets at 80% Shoulder Press (7×5, Last 2 Sets at 80%) Push Press (7×5, Last 2 Sets at 80%) Workout (Time) Ducky Freedom (RX+) 21-15-9 Power Cleans (115/80) Bar Facing Burpees Independence 21-15-9 Power Cleans (95/65) Bar Facing Burpees Liberty 21-15-9...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 (Distance) “BikeErg Intervals” 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM)) 4 Min Easy Recovery “Spin” 2 Min Mod (85 RPM) 2 Min Hard (85-95 RPM) 2...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Eclairs Freedom (RX+) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/100) (split as needed) 800m Run (together) 20 Bench Press (185/115) (split as needed) 800m Run (together) Independence (RX) Teams of 2 60 Bench Press (115/75)...Read More