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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest 2:00 between sets * Front Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) 5-10-15-20. . . V-Ups (KG conv: 22.5s/15s) Independence 12:00 Amrap 35 Double Unders 10 Dumbbell Deadlifts (35s/25s) 5-10-15-20. . . V-Ups (KG conv:...Read More

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