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 5 Rounds Partner 1: 300m Run or 300m Row Partner 2: AMRAP 10 Ring Rows 10 Box Overs (20/16) 10 Up Down + Dumbbell Clean and Jerk (light) Target number of Rounds: 1.5+ rounds every set Minimum number of Rounds before scaling: 1 round Time Cap: 30 Minutes Partners should run/row 5 times each. Run/row at a steady pace so you can come in and attack the AMRAP, don’t burn yourself out on the metabolic side. It’s a long Saturday workout, settle in to a pace you can maintain and work together with your partner....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 box Pike Push-ups Push-ups Dumbbell Shoulder Press Hand Release Push Ups Workout Workout (Time) God Bless America Independence (RX) 5 Rounds 35 Double Unders 12 Wallballs (20/14) Liberty 5 Rounds 50 Single Unders 12 Wallballs (14/10) Target time: 5-6 minutes Time cap: 8 minutes Come out with a hard and challenging pace and do your best to maintain throughout. The wallballs and jump rope are going to jack your heart rate up. Do your best to keep on moving. Don’t get caught staring at the wallball. Mobility Mobility (No Measure) 1 min foot smash w/...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 *Tempo = 3-second negative and 1-second pressing (contraction) portion * Rest 2:00 between sets * High Box Jumps (Distance) 5 sets x 3 High Box Jumps *6-8” below max height for 1 rep Workout Workout (2 Rounds for time) Stars and Stripes Forever Independence (RX) 2 sets: 3 Rounds 8 Bar Facing Burpees 10 Power Snatch (75/55) 10 V-Ups -Rest Until 10:00 and then repeat- Liberty 2 sets: 3 Rounds 8 Up Downs 10 Dumbbell Snatch (light) 10 Sit Ups -Rest Until 10:00 and then repeat- Target time each set: 4:30-6 minutes Time cap each...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: 3 sets 6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body) Alternative Option: 3 sets 10 Goblet Hold Step Back Lunge (total) 30-sec Side plank (each). If possible, raise your top leg for the duration of the plank. Metcon (Time) Independence (RX) Every 2:00 for 10 Rounds 150m or 9/7 Cal Bike 10 Russian KB Swings (72/53) Liberty Every 2:00 for 10 Rounds 100m or 7/5 Cal Bike 10 Russian KB Swings (53/35) Target time each set: 45-60 seconds Time cap each set: 70 seconds Pace is moderate...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 the full workout. Runs should be easy to save your energy for thrusters. Break the thrusters and pull ups as needed with your partner. You can take this workout one of two ways. Settle in and sweat for 22:00 minutes or dig deep and hit this workout as hard as you can. Your choice. *In honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia...Read more