CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) Liberty 5 sets 1:00 Max Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max crunches 1:00 Rest (KG conv 9/6) Target number of Reps each set: 140+ Minimum number of reps before scaling: 90 Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1 6 Min at RPE4, 1 Min Rest 4 Min at RPE5, 1 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5 Birddogs (each side) 2. Workout Prep This workout will take a while to review and set up. Warm up with each movement as you prepare. Workout “12 Days of Christmas” (Time) Freedom (RX’d) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Get Over (48”/40”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) (KG Conv 70/48) Option 1 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts (each) 5 Dead Bugs 2. Workout Prep 2 sets: 5 Dumbbell Bench Press 5 Dumbbell Deadlifts *Build-in weight Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Accessory/Core Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- Workout “HELP ME….I’M FEELING” (Part A) (Time) Freedom (RX’d) Part A: For Time: Max Effort, 500m Row -Rest till 10:00, then Part B- Independence No Change to Workout Liberty Part A: For Time: Max Effort, 300m Row -Rest till 10:00, then Part B- Target time: 1:20-1:30/1:35-1:50 Time cap: 2:30/3 minutes “HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps) Freedom (RX’d) Part B: Death by Shuttle Runs * Each shuttle run = 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty Part B: Death by Shuttle Runs (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20 Squat Snatch (75/55) 25/20 Calorie Air Bike 30 Toes to bar -rest 5 minutes- 30 Toes to bar 25/20 Calorie Air Bike 20 Squat Snatch (75/55) (KG conv: 34/25) Liberty 20 Dumbbell Snatch (light) 20/16 Calorie Air Bike 20 Hanging Knee Raises -rest 5 minutes- 20 Hanging Knee Raises 20/16 Calorie Air Bike 20 Dumbbell Snatch (light) Target time each set: 6:00-7:00 Time cap each set: 9 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