CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Freedom (RX+) 5 Rounds for Time 20 Pull Ups 30 Wallballs (20/14) 400m Run or 500m Row Freedom (RX) No change Liberty 20 Jumping Pull Ups 30 Wallballs (14/10) 300m Run or 400m Row Target Time: 18-22 Minutes Time Cap: 25 Minutes Each...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Shoulder Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Deviled Eggs (Time) Freedom (RX+) 2 Sets 25 Cal Row or...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70%...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean 10×2. Build up to a moderate to heavy touch and go set. *Complete on a 1:30 Clock Workout Quiche (Time) Freedom (RX+) Every 5:00 for 3 Sets 3 Rounds for Time 50 Double Unders 3 Squat Cleans (135/95) Independence (RX) Every 5:00 for 3...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x...Read More