CrossFit Mile Zero – CrossFit Workout Jay Cutler (Time) Freedom (Rx+) For Time (Partition as you like) 2000m Run 200 Double Unders 60 Cal Bike 40 Burpee Box Jump Overs (24/20) Independence (Rx) For Time (Partition as you like) 1600m Run 150 Double Unders 40 Cal Bike 40 Burpee Box Jump/Step Overs (24/20) Liberty For Time (Partition as you like) 1200m Run 200 Single Unders 30 Cal Bike 40 Up/Down Step Ups Goal: 25-27 Minutes Cap: 30 Minutes Find your threshold pace – the fastest pace you can maintain throughout the entire workout – and stay there. Break it up into manageable sets that keeps you moving.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets on a 2:30 Clock 3×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85% *superset with 5/5 pallof press*) Workout Ronnie Coleman (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 4 9 Toes to Bar 9 Deadlifts (95/65) 9 Front Squats Rest 2 Minutes AMRAP 4 6 Toes to Bar 6 Deadlifts (135/95) 6 Front Squats Rest 2 Minutes AMRAP 4 3 Toes to Bar 3 Deadlifts (185/125) 3 Front Squats Independence (Rx) AMRAP 4 9 Toes to Bar 9 Deadlifts (75/55) 9 Front Squats Rest 2 Minutes AMRAP 4 6 Toes to Bar 6 Deadlifts (95/65) 6 Front Squats Rest 2 Minutes AMRAP 4 3 Toes to Bar 3 Deadlifts (135/95) 3 Front Squats Liberty AMRAP 4 9 Knee Tucks 9 Deadlifts (light) 9 Front Squats Rest 2 Minutes AMRAP 4 6 Knee Tucks 6 Deadlifts (light)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more

CrossFit Mile Zero – CrossFit Partner WOD Dumbledore (Time) Freedom(Rx+) 3 Rounds for Time 50 Wallballs (20/14) 40 Alt DB Snatch (70/50) 30 Box Jump (30/24) 20 Calorie Bike Independence(Rx) 3 Rounds for Time 50 Wallballs (14/10) 40 Alt DB Snatch (50/35) 30 Box Jump/Step Ups (24/20) 20 Calorie Bike Liberty 3 Rounds for Time 50 Wallball Thrusters (Light) 40 Alt DB Snatch (light) 30 Box Step Ups (20/16) 20 Cal Bike CAP: 25 Minutes Partners split work evenly.Read more

CrossFit Mile Zero – CrossFit Russian Kettlebell Swing (5×12) *Build to a moderate weight; stay the same or build across Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing. Single leg DB Romanian Deadlift (5×6/6) *Rest 1:00-1:30 b/t sets Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to...Read more