CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10 Wall Walks 40/32 Calorie Air Bike Liberty For time: 30/24 Calorie Air Bike 10 Wall Walks (half way) 30/24 Calorie Air Bike Target time: 8-10 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell Deadlifts (light) 28 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Gymnastics/Core Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall StretchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall Balls (20/14) 8x50ft Shuttle Run 20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 8x50ft Shuttle Run Liberty 40 Wall Ball Thrusters (light) 8x50ft Shuttle Run 30 Wall Ball Thrusters (light moderate) 8x50ft Shuttle Run 20 Wall Balls (light) 8x50ft Shuttle Run Target time: 9-11 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Building up until the last 3 sets are at 90%. *Complete on a 2:00 Clock Push Press 8×2, Building up until the last 3 sets are at 80%. *Complete on a 2:00 Clock Workout The Parent Trap (Time) Freedom (RX+) 5 rounds 8 Shoulder to Overhead (135/95) 10 Bar Facing Burpees 12 V-Ups Independence (RX) 5 rounds 7 Shoulder to Overhead (115/80) 8 Bar Facing Burpees 9 V-Ups Liberty 5 rounds 10 Dumbbell Push Press (light) 10 Up Downs 10 Abmat Sit Ups Target time: 8-11 minutes Time cap: 14 minutes Use transitions to pace yourself and aim to go unbroken for each movements. If V-Ups falter in the later rounds, break up the movement and manage rest periods. Strong leg drive on your STO. Keep your core tight as you drive up. Cooldown/Mobility Mobility (No Measure) 1...Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 25 250m Run/Row 6 Ground to Overhead (135/95) 3 Rope Climbs Independence (RX) AMRAP 25 200m Run/Row 6 Ground to Overhead (95/65) 2 Rope Climbs Liberty AMRAP 25 200m Run/Row 6 DB Ground to Overhead (light) 2 Zombie Climbs or 10 Band Pull Ups. Target Rounds: 8 Alternate movements with your partner. Slow down on the run/row. Outside of rest, this is the chance for your heart rate to slow down. It’s a longer workout, pace yourself early and dig in for the long haul.Read more