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” 4 Sets 2 Min at RPE4 (Seated) 4 Min at RPE2 (Seated) 1 Min at RPE4 (Standing) 2 Min at RPE2 (Standing) Total: 36 Min...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Poke Bowls Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups DB Bench Press (55/35) 300m Run after each round (150m each) Independence (RX)) Teams of 2 50-40-30-20-10 Calorie Row Handstand Push Ups DB Bench Press (35/25) 300m Run after each round...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout (Time) Haupai Pie Freedom (RX+) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (53/72) 25 Toes to Bar -rest 1minutebetween rounds- Independence (RX) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (35/53) 15 Toes to Bar or 20 Knees...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets * Complete a set on the minute (10:00) *) Workout (AMRAP – Rounds and Reps) AMRAP 10 Freedom (RX+) 10 Deadlifts (105/155) 10 Burpees over Bar 30 Double Unders Independence (RX) 10 Deadlifts (65/95) 10 Burpees...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Thruster (5-4-3-2-2-2, build up to moderate or heavy weight for the workout.) Workout (Time) Acai Bowls Freedom (RX+) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Independence (RX) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Liberty For Time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Thrusters (light) 8/6 Calorie Bike Erg after each set...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×3, Last 3 Sets at 75%) Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets: * Work up to a Heavy, Unbroken set) Cooldown/Mobility (Checkmark) 1:00 Barbell...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 Rounds 3x (2 Min at RPE7, 3 Min at RPE7.5) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) “Workout...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) “Food Coma” Freedom (RX’d) Teams of 2 150/120 Calorie Assault Bike (Or 120/100 Calorie Echo) 100 Front Squats (135/95) 50 Synchro Bar Facing Burpees Independence (RX) Teams of 2 120/100 Calorie Assault Bike (Or 100/80 Calorie Echo) 100 Front Squats (95/65) 40 Synchro Bar Facing...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3) Build to a moderate or heavy triple Partner WOD Workout (Time) “Post-Feast Nap” Freedom (RX+) In Teams of 2 For Time 1000 meter Run (Or 1200/1000m Row) 80 American Swings (35/53) 800 meter Run (Or 1000/850m Row) 60 American Swings (35/53) 400 meter Run...Read More
