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

CrossFit Mile Zero – CrossFit View Public Whiteboard Deadlift + Power Clean + Push Press/Jerk 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set Workout (4 Rounds for reps) Arctic Fox Freedom (RX+) 4 sets 2:30 AMRAP 20 Double Dumbbell Box...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2, Last 3 Sets at 80%) Workout (AMRAP – Rounds and Reps) Narwhal Freedom (RX+) AMRAP 12 Minutes 4 Bar Muscle Ups (Or 8 Chest to Bar Pull-ups) 300m Run/750m Bike Independence (RX) AMRAP 12 Minutes 3 Bar Muscle Ups (Or 6 Chest to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – 7 Sets on a 2:00 Clock Workout (2 Rounds for time) Polar Bear Freedom (RX+) 3 rounds 10 Front Squats (95/65) 10 Toes to Bar 10 Burpee Over Bar -rest until...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 (3 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) Cathey...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (AMRAP – Rounds and Reps) Big Booty Bloop Freedom (RX+) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (55s/45s) 50/40 Calorie Row 100 Synchro Lunges Independence (RX) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (45s/35s) 40/32 Calorie Row 70 Synchro...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Thruster Heavy Thruster * Work up to a heavy single for the day * Workout (Time) Body By Brian Freedom (RX+) 21-18-15-12-9 Calorie Assault Bike Thrusters (75/55) * Womens Calories: 16-14-12-10-8 300m-200m-150m-100m-50m Run Independence (RX) 16-14-12-10-8 Calorie Assault Bike Thrusters (55/35) Womens Calories: 14-12-10-8-6 300m-200m-150m-100m-50m Run Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Clean + Hang Clean (8x(1+1)) Technique over load! Workout (Time) Ro Bro Freedom (RX+) 6 sets: (Every 3:00) 10 Toes to Bar 15 Box Jump Overs (24/20) 10 Toes to Bar Independence (RX) 6 sets: (Every 3:00) 8 Toes to Bar 12 Box Jump Overs...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Deadlift + Power Snatch 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * Workout (Time) Jake LockHURT Freedom (RX+) 1000/850m Row or 1000m/800m Run 75 Wall Balls (20/14) 25 Burpee Pull-ups Independence (RX) 1,000/850m Row or...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Front Squat + Push Press + Push Jerk 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – Strength Cooldown/Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each...Read More