CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Front Squat 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Workout South Beach (Time) Freedom (RX+) 20 Pull-ups 20 Front Squats (115/80) 20 Burpees -Rest 1:00- 15 Chest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX+) Teams of 2 3 Rounds 200m Run (Each) 10 Power Cleans (135/95) 200m Run (Each) 20 Toes to Bar 200m Run (Each) 10 Strict Handstand Push Ups Independence (RX) 3 Rounds 200m Run (Each) 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch 10×2. Build to a Moderate to Heavy Weight. 60-80% *Complete on a 1:30 Clock Workout Meredith Blake (Time) Freedom (RX+) 21-15-9 Burpee Box Overs (24/20) 42-30-18 Alternating DB Snatch (35/25) Independence (RX) 21-15-9 Burpee Box Overs (24/20) 42-30-18 Alternating DB Snatch (25/15) Liberty 21-15-9...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min tricep...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 7×5. Last 3 Sets at 65% *Complete on a 2:00 Clock Workout “Honey, you’ve never looked better” (Time) Freedom (RX+) 5 Rounds For time: 12/10 Calorie Bike or 200m Run 3 Wall Walks 10 American Swings (70/53) Independence (RX) For time: 10/8 Calorie Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Reverse Lunge 10 Rounds Odd Rounds – 5/5 Reverse Lunges (barbell or dumbbell) 100m Row (Time) 100m Row 10 Rounds Even Rounds – 100m Row (time decreasing over each round) Workout Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch...Read More