CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Workout (Time) Big Cheezee’s Independence (RX) Teams of 2 250 Double Unders 50 Handstand Push Ups (1 abmat) 30 Power Cleans (155/105) 50 Handstand Push Ups (1 abmat) 250 Double Unders Liberty Teams of 2 300 Single Unders 60 Pike Push Ups 30 Power Cleans...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 8 Sets of 5 Reps/Side. Superset with 10 Band Pull Aparts. * Rest on a 2:00 Clock * Pull-ups 8 Sets of 3-5 Reps *Superset with SA Press* Workout Workout (Time) Duetto’s Independence (RX) 3 rounds 30 Dumbbell Bench Press...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets of 2 Deadlift Last 3 Sets @70% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets of 3 Reps working up to most challenging progression. Deficit Strict HSPU Mat Box Pike Seated DB Press Workout (Calories) Mr Z’s...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Stepback Lunges 5×10/10. Unweighted or hold a dumbell by your sides in each hand Metcon (Checkmark) Pistols: Week 1 Pistol Start-Up 5×5/5 Unassisted Heel Elevated Plate/Band Assisted To a Box All Levels: Take 10 minutes and have athletes go through and test out where their...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8 sets of 2 Bench Press Last 4 Sets @70% of 1RM * Rest 2:00 between sets * Shoulder Press 8 sets of 2 Press Last 4 Sets @ 70% of 1RM * Rest 2:00 between sets * High Box Jumps (Distance) Box Jump:...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Paused Front Squat 8 sets of 2 Front Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Back Squat 8 sets of 2 Back Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Strict Weighted Chin up Weighted Strict Chin...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) The Evil Queen Freedom (RX+) Teams of 2 120/90 Calorie Row 30 Power Snatch (135/95) 100/80 Calorie Row 45 Shoulder to Overhead (135/95) 80/65 Calorie Row 60 Bar Facing Burpees Independence (RX) Teams of 2 100/75 Calorie Row 30 Power Snatch (115/80) 80/65 Calorie...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×3 Deadlift, Last 3 Sets at 65% of 1RM *Rest 2:00 between sets* Push-ups 8×5-10 Reps *Focus on clean reps. Use a horizontal bar if you can’t do 5 or more clean reps* Workout Workout (AMRAP – Rounds and Reps) Happy & Dopey Freedom (RX+)...Read More
