CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Typhoon Lagoon Mayhem Affiliate version of 2023 Semifinals Workout 6 Independence (RX) For time: 20 Overhead Squats (115/80) 1000m row 6 Wall Walks 3 Legless Rope Climb (OR 6 Regular Rope Climbs) 30 Handstand Push Ups 3 Legless Rope Climb (OR 6...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Build to a single rep at 85% across 7 sets of decreasing reps/increasing weight Set 1: 8 reps Set 2: 6 reps Set 3: 5 reps Set 4: 4 reps Set 5: 3 reps Set 6: 2 reps Set 7: 1 rep @ 85% *...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 2 Advanced: 5 sets 20-30 seconds bottom of the pistol hold (each leg) Intermediate: 5 sets 10-20 seconds bottom of the pistol hold (each leg) Beginner: 5 sets 10-second bottom of the pistol hold (each leg) (Use band/box/...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 5 reps Set 5: 4 reps Set 6: 3 reps Set 7: 2 reps Set 8:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8 sets of 1, 2 Second Pause Back Squat + 1 Back Squat. Last 4 Sets @ 75% of 1RM * Rest 2:00 between sets * Front Squat 8 sets of 1, 2 Second Pause Front Squat + 1 Front Squat. Last 4 Sets...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Strict Weighted Chin up 8 sets of 2 Strict Weighted Chin-ups @70% of 1RM * Rest 1:30 between sets * Scaling options: Unweighted Strict Chin-ups Banded strict chin-ups with a challenging band Chin up negatives (control the descent as much as possible) Workout Workout (Time) Magic...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Sbarro Freedom (RX’d) 4 rounds 20/16 Calorie Row 20 Hang Power Cleans (75/55) 20 Box Jump Overs (20) (KG conv: HPC 34/25) Independence 4 rounds 16/13 Calorie Row 20 Hang Power Cleans (65/45) 16 Box Jump Overs (20) (KG conv: HPC...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Workout (Time) Big Cheezee’s Independence (RX) Teams of 2 250 Double Unders 50 Handstand Push Ups (1 abmat) 30 Power Cleans (155/105) 50 Handstand Push Ups (1 abmat) 250 Double Unders Liberty Teams of 2 300 Single Unders 60 Pike Push Ups 30 Power Cleans...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 8 Sets of 5 Reps/Side. Superset with 10 Band Pull Aparts. * Rest on a 2:00 Clock * Pull-ups 8 Sets of 3-5 Reps *Superset with SA Press* Workout Workout (Time) Duetto’s Independence (RX) 3 rounds 30 Dumbbell Bench Press...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets of 2 Deadlift Last 3 Sets @70% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets of 3 Reps working up to most challenging progression. Deficit Strict HSPU Mat Box Pike Seated DB Press Workout (Calories) Mr Z’s...Read More