CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Snatch (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Assault Bike (7/9 Calorie Echo Bike) Max Alt DB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Bike Max Clean (Light) TARGET SCORE Target Reps Each...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×5. Work to a light to moderate weight. *Complete on a 2:00 Clock* Front Squat 7×5. Work to a light to moderate weight. *Complete on a 2:00 Clock* Workout Option 1 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 8×3 3 Deadlifts x 8 sets. Last 3 @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX+) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 8×3 3 Deadlifts x 8 sets. Last 3 @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX+) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups 2. Strength Prep 5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Hang Power Clean + Push Jerk Power Clean + Hang Power Clean + Push Jerk 4×6 8 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk * Work up to a Moderate to Heavy, Unbroken set. 80%+ *Complete...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Hang Power Clean + Push Jerk Power Clean + Hang Power Clean + Push Jerk 8 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk * Work up to a Moderate to Heavy, Unbroken set. 80%+ *Complete on...Read More