CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for time) Freedom (RX+) 0:00-15:00 14Rounds 8 Wallballs (20/14) 4 Devils Press (35/25) 15:00-Finish 80 Burpee Box Jump Overs (24/20) 80 Cal Bike Independence (RX) 0:00-15:00 12Rounds 8 Wallballs (14/10) 4 Devils Press (25/15) 15:00-Finish 60 Burpee Box Jump Overs (20/16) 60...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) 12 Days of Christmas Freedom (RX+) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Overs (30”/24”) 10 Back...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%) Front Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%) Workout (Time) Silver Bells Freedom (RX+) Teams of 2 10 rounds (each/1:1) 200/175m Row or 250m Run Independence (RX) Teams of 2 10 rounds (each/1:1) 175m/150m Row or 200m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk – 7 sets to work up to a moderate or moderately heavy set Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) “Rockin’ Around the Christmas Tree” Freedom (RX+) “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups Independence (RX) 80-60-40-20-10 Double Unders 40-30-20-10-5 Sit-ups Liberty 100-80-60-40-20 Single Unders 25-20-15-10-5 Sit-ups Target time: under 8 minutes Time cap each set: 14...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 7 sets *Build to a Heavy Unbroken Complex across 7 working sets Workout (Time) “It’s Beginning to Look a Lot...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” 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m...Read More

CrossFit Mile Zero – CrossFit Partner WOD Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (Perform 10 singles within 70-80% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *) Workout (Time) Arctic Puffin Freedom (RX+) 5 Rounds 15 Shoulder to Overhead (95/65) 12 Chest to Bar Pull Ups 9 Sumo Deadlift High Pulls (95/65) Independence...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×3+, Last Set at 80%) Workout (AMRAP – Rounds and Reps) Harp Seal Freedom (RX+) Death By Bike Erg & GHD Every 2 minutes: 12 GHD Sit Ups (Or 12 Stick Sit Ups) Assault/Echo Bike Calories *Start with 10/8 Calories or 14/12 on Rower...Read More