CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- Workout...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean 10×1. Build up to a heavy single. *Complete on a 1:30 Clock Power Clean 10×1. Build up to a heavy single. *Complete on a 1:30 Clock Workout Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Add in 1000m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch8x(1+1+1). Stay light. Work on extension of the hips and pulling under the bar. Build only slightly heavier than what you intend to use for the...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Shoulder Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout “Cheer up dude. It’s Christmas” (Time) Freedom (RX+) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk (or 10 Handstand Shoulder Taps) 20 GHD’s + 6in Riser (25 V-Ups) Liberty 3 rounds 300/250m Row 50’ Bear Crawl...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10...Read More