CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 3 Rounds 25/20 Calorie Row 30 Kettlebell Swings (35/26) (KG conv: 16/12) Liberty 3 Rounds 20/16 Calorie Row 20 Russian Kettlebell Swings (light) Target time: 8-10 minutes Time cap: 14 minutes Core Work Core (Checkmark) 4 sets: 30 Heel Taps (each side) 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Hand Smash w/ lacrosse ball (each side) ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: 8×3. *Complete on a 2:00 Clock Shoulder to Overhead + Front Squat 2 Push Press/Jerk + 1 Front Squat: 8×3. *Complete on a 2:00 Clock Workout (2 Rounds for reps) Livin’ on a Prayer Freedom (RX+) 6:00 AMRAP 8/7 Calorie Air Bike or 150m Run 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike or 50m-50m-100m-100m-150m…Run Independence (RX) 6:00 AMRAP 6/5 Calorie Air Bike or 100m Run 2-4-6-8. . . Burpees Box Jump Overs (20/16) -rest 4:00- 6:00 AMRAP 4 Burpees Box Jump Overs (20/16) 2-4-6-8. . . Calorie Air Bike or 50m-50m-100m-100m-150m…Run Liberty 6:00 AMRAP 5/4 Calorie Air Bike or 100m Run 2-4-6-8. . . Up Down Box Step Overs (20/16)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Snatch Push Press + Overhead Squat Snatch Push Press + Overhead Squat 1×3 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout (2 Rounds for reps) Livin’ on a Prayer Freedom (RX’d) 6:00 AMRAP 8/7 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike Independence 6:00 AMRAP 6/5 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (20/16) -rest 4:00- 6:00 AMRAP 4 Burpees Box Jump Overs (20/16) 2-4-6-8. . . Calorie Air Bike Liberty 6:00 AMRAP 5/4 Calorie Air Bike 2-4-6-8. . . Up Down Box Step...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Reverse Lunge 5×6/6. Reps can alternate or you can do all 6 per side before switching legs. Use barbells or dumbbells. *Complete on a 2:30 Clock *Superset with banded low rows 5×10 Workout Workout (Time) Pour Some Sugar on Me Freedom (RX+) 5 Sets (1 set every 2:30) 8x40ft Shuttle Runs 12 Front Squats (135/95) * Each shuttle run rep = 20ft down, 20ft back (40ft total) Independence (RX) 5 Sets (1 set every 2:30) 8x40ft Shuttle Runs 12 Front Squats (115/80) Liberty 5 Sets (1 set every 2:30) 6x40ft Shuttle Runs 12 Dumbbell Front Squats (light) Target time each set: sub 1:30 Time cap each set: 2 minutes Aiming for repeatable and sustainable efforts. Do your best to get to the bar and pick it up quickly following your shuttle runs. Score is slowest round. Mobility Mobility (Checkmark) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 5×3 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * Workout Workout (5 Rounds for time) Pour Some Sugar on Me Freedom (RX’d) 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (135/95) (KG conv: 61/43) * Each shutle run rep = 25ft down, 25ft back (50ft total) Independence 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (115/80) (KG conv: 52/36) Liberty 5 Sets (1 set every 2:30) 6x50ft Shuttle Runs 12 Dumbbell Front Squats (light) Target time each set: sub 1:30 Time cap each set: 2 minutes Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more