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 Intervals” 2 Sets 6 Min at RPE4, 1000m at RPE3 -Rest 1 Min- 4 Min at RPE5, 1000m at RPE3 -Rest 1 Min- 2 Min at...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (AMRAP – Reps) Giant Pretzel Freedom (RX+) 3-person Team 5 Rounds 1 min Max Calorie Bike 1 min Max Calorie Row 1 min Max Plate to Overheads (45/35) *All athletes working at the same time Independence (RX) 3-person Team 5 Rounds 1 min Max Calorie Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Clean 3 Position Clean -Floor -Knee -High HangEvery 90 Seconds for 8 Rounds -Use lightweight that can be cycled smoothly Workout (AMRAP – Rounds and Reps) Popcorn Freedom (RX+) 18 min AMRAP 3 Power Cleans (185/125) 10PullUps 20 Wall Balls (20/14) Independence (RX) 18...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 3 Back Squatsx 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Front Squat 3 Back Squatsx 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Workout (AMRAP – Reps) Boiled Peanuts...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 3 Deadliftx 7 sets, Last 1at 90% 1 RM * Complete a set Two Minutes * Workout (AMRAP – Reps) Nachos Freedom (RX+) 5 sets 2:00 AMRAP 16 Single Dumbbell Lunge (50/35) 12 Toes to Bar Max Calorie Assault Bike or Row in remaining time...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 SnatchEvery 90 Seconds for 8 Rounds -Use lightweight that can be cycled smoothly Workout (Time) Funnel Cake Freedom (RX+) 5 sets: 300m Run or 300m/250m Row...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 3 Bench Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Shoulder Press 3 Shoulder Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Push Press 3 Push...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 (Time) “BikeErg Lactate Intervals” 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30 Sec at...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Minkus Freedom (RX+) Teams of 2 2000/1750m Row 100 Pull-ups 1500/1300m Row 100 GHD’s (Or 100 Stick Sit ups) 1000/850m Row 100 Push Ups 500/400m Row Independence (RX) Teams of 2 1750/1500m Row 75 Pull-ups 1250/1100m Row 100 Stick Sit ups 1000/850m Row 75...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean (Every 90 Seconds for 8 Rounds – Use lightweight that can be cycled smoothly for 3Touch and Go reps) Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you...Read More