CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Paused Front Squat 8 sets x 2 Pause Front Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Pause Back Squats Back Squat with full 2 second pause at the bottom.8 sets x 2 Pause...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean and Jerk 8x(2+1), Build up to just above the weight you plan to use for the workout. *Rest on a 90 second Clock* Workout Workout (Checkmark) Mozzarella Independence (RX) Every 1:00 (7 rounds) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 15 Wall Balls...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) This Land is Your Land Freedom (RX’d) 500/400m Row 30 GHD’s (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHD’s (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHD’s (or 10 Stick Sit Ups) 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) Party in the USA Independence (RX) Teams of 2 5 Rounds Partner 1: 400m Run or 400m Row Partner 2: AMRAP 10 Pull-Ups (Or 8 Chest to Bars) 10 Box Overs (24/20) 10 Devils Press (35s/25s) Liberty Teams of 2...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 3 Dead Stop Deadlifts, Last 3 Sets @ 70% of 1RM * Rest 2:00 between sets * Strict Handstand Push-ups (AMRAP – Reps) 5 Sets: 3-5 Reps (SHSPU) -Record your total reps- Scaling Options: Strict HSPU Kipping HSPU Strict HSPU from a...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 3 Tempo Bench Press, Last 4 Sets @ 70% of 1RM *Tempo = 3-second negative and 1-second pressing (contraction) portion * Rest 2:00 between sets * Shoulder Press 8 sets x 3 Tempo Press, Last 4 Sets @ 70% of 1RM...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 3 Advanced: 3 sets 8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body) Intermediate: 3 sets 6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees) Beginner:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Ginger (AMRAP – Rounds and Reps) 22:00 AMRAP Independence (RX) 400m Run (together) 7 Thrusters (135/95) 20 Pull Ups Freedom 300m Run or 750m Bike (together) 7 Thrusters DB or Barbell (light) 20 Jumping Pull Ups Settle in to a pace you can sustain for...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest 2:00 between sets * Front Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) 5-10-15-20. . . V-Ups (KG conv: 22.5s/15s) Independence 12:00 Amrap 35 Double Unders 10 Dumbbell Deadlifts (35s/25s) 5-10-15-20. . . V-Ups (KG conv:...Read More