CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 2 Pause Bench Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00 between sets * Shoulder Press 8 sets x 2 Pause Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 4 All Levels: Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Paused Front Squat 8 sets x 2 Pause Front Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Pause Back Squats Back Squat with full 2 second pause at the bottom.8 sets x 2 Pause...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean and Jerk 8x(2+1), Build up to just above the weight you plan to use for the workout. *Rest on a 90 second Clock* Workout Workout (Checkmark) Mozzarella Independence (RX) Every 1:00 (7 rounds) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 15 Wall Balls...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) This Land is Your Land Freedom (RX’d) 500/400m Row 30 GHD’s (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHD’s (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHD’s (or 10 Stick Sit Ups) 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) Party in the USA Independence (RX) Teams of 2 5 Rounds Partner 1: 400m Run or 400m Row Partner 2: AMRAP 10 Pull-Ups (Or 8 Chest to Bars) 10 Box Overs (24/20) 10 Devils Press (35s/25s) Liberty Teams of 2...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 3 Dead Stop Deadlifts, Last 3 Sets @ 70% of 1RM * Rest 2:00 between sets * Strict Handstand Push-ups (AMRAP – Reps) 5 Sets: 3-5 Reps (SHSPU) -Record your total reps- Scaling Options: Strict HSPU Kipping HSPU Strict HSPU from a...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 3 Tempo Bench Press, Last 4 Sets @ 70% of 1RM *Tempo = 3-second negative and 1-second pressing (contraction) portion * Rest 2:00 between sets * Shoulder Press 8 sets x 3 Tempo Press, Last 4 Sets @ 70% of 1RM...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 3 Advanced: 3 sets 8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body) Intermediate: 3 sets 6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees) Beginner:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Ginger (AMRAP – Rounds and Reps) 22:00 AMRAP Independence (RX) 400m Run (together) 7 Thrusters (135/95) 20 Pull Ups Freedom 300m Run or 750m Bike (together) 7 Thrusters DB or Barbell (light) 20 Jumping Pull Ups Settle in to a pace you can sustain for...Read More