CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10×1 Snatch * Rest on a 90 second interval* Power Snatch 10×1 Power Snatch * Rest on a 90 second interval* Workout Workout (Time) Oahu Freedom (RX+) 30/24 Calorie Row or 300m Run 30 Burpees 30/24 Calorie Row or 300m Run 24 Burpee Box Jump Overs (24/20) 30/24 Calorie Row or 300m Run 18 Burpee Box Get Overs (30/24) Independence (RX) 24/20 Calorie Row or 250m Run 30 Burpees 24/20 Calorie Row or 250m Run 24 Burpee Box Jump Overs (20/16) 24/20 Calorie Row or 250m Run 18 Burpee Box Get Overs (24/20) Liberty 20/16 Calorie Row 20 Up Downs 20/16 Calorie Row 15 Burpees 20/16 Calorie Row 10 Burpee Box Step Ups (20/16) Target time: 10-12 minutes Time cap: 15 minutes Smooth and steady throughout. Try to maintain pacing on runs and time as each set of burpees increases...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Hawaii Freedom (RX+) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- *Optional: perform with weight vest (20/14) Independence (RX) 5 sets: 200m Run 10 Pull-ups 20 Push-ups 30 Squats 200m Run -rest 3 minutes between sets- Liberty 5 sets: 200m Run 10 Jumping Pull-ups 15 Bar Push-ups 20 Squats 200m Run -rest 3 minutes between sets- Target time each set: 4-4:30 Time cap each set: 5 minutes Last chance Murph prep. Volume here is 50-75% volume on RX/RX+. Take the first round slow and do your best to maintain push ups as the rounds go on. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie Row after each set of Cleans Target time: 8-10 minutes Time cap: 12 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg Lactate Threshold 3 Sets 4 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95-100 RPM) 4 Min at RPE1-2 4 Min at RPE9 (or 105 RPM) *No rest between reps or sets. Total 36 MinRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Biff Tannen Freedom (RX+) Teams of 2 1600m Run 12 Rope Climbs or 36 Strict Pull Ups 50 Bench Press (155/95) 12 Rope Climbs or 36 Strict Pull Ups 1600m Run Independence (RX) Teams of 2 1200m Run 10 Rope Climbs or 30 Strict Pull Ups 50 Bench Press (135/85) 10 Rope Climbs or 30 Strict Pull Ups 1200m Run Liberty Teams of 2 1000m Run 12 Zombie Rope Climbs 50 Dumbbell Bench Press (light) 12 Zombie Rope Climbs 1000m Run Target time: 20-25minutes Time cap: 32minutes Break the runs into 100, 200, or 300m Intervals Rope Climbs and Bench Press can be split however you’d like. Choose a partner you like and have fun! Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7 sets of 2 Back Squats @ 50-60% of 1RM Back Squat * Complete 1 set every 90 Seconds * Front Squat 7 sets of 2 Front Squats @ 50-60% of 1RM Front Squat * Complete 1 set every 90 Seconds * Snatch Balance 7 sets of 2 Snatch Balances + 1 Overhead Squat @ 50-60% of 1RM Snatch * Complete 1 set every 90 Seconds * Workout Workout (Time) Great Scott! Freedom (RX+) For Time: 10 Front Squats (115/75) 1-2-3-4-5-6-7 Wall Walks Independence (RX) For Time: 10 Front Squats (95/65) 1-1-2-3-4-5-6 Wall Walks Liberty For Time: 10 Dumbbell Front Squats (light) 1-2-3-4-5-6-7 Inch Worms Target time: 10-12 minutes Time cap: 15 minutes Try to stay smooth and steady through the each round. Focus on clean transitions between movements. Don’t go all out the first two rounds. If anything,...Read more