CrossFit Mile Zero – CrossFit View Public Whiteboard Workout O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5 Birddogs (each side) 2. Workout Prep This workout will...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) 200m Run or 15/12 Cal Bike Independence (RX) 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) 200m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×2, Building up for the last 2 sets to be at 80%. *Complete on a 2:00 Clock Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) 200m Run...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 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts (each) 5 Dead Bugs 2. Workout Prep 2 sets: 5...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 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 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