CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Shoulder Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Workout REGIONALS 16.3 (Time) Freedom (RX’d) 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups (KG conv: 9/6 WB) Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.“ You can’t have Thanksgiving without Turkey” REGIONALS 16.3 Freedom (RX+) 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Independence (RX) 80 Wall Ball Shots (20/14 lb) 40 Pull-Ups Liberty 2 rounds 30 Wall Balls (light) 20 Ring Rows Target time: 7-9 minutes Time cap: 11 minutes Mobility (No Measure) Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Believe Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 7 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 5 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders (KG conv: 70/45 SB, 83/56 PC) Independence 50 Double Unders 9 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 7 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 5 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders (KG conv: 45/32.5 SB, 70/48 PC) Liberty 75 SIngle Unders 12 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 10 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 8 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders Target Time: 7-9 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Snatch (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Assault Bike (7/9 Calorie Echo Bike) Max Alt DB Snatch TARGET SCORE Target Reps Each Set 3-5 Alternate Rounds with Partner Hit the bike hard. Slow down, take a deep breath, and hit smooth clean singles. Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1 Snatch + 2 Overhead Squats (build-in weight) 10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches 3 Strict Pull-ups or 1 Rope Climb (half way) Workout Workout (Checkmark) AFC Richmond Freedom (RX’d) Every 1:00 (24:00) Min 1: 6 Overhead Squats (155/105) Min 2: 25ft Handstand Walk Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs) (KG conv: 70/48) Independence Every 1:00 (24:00) Min 1: 6 Overhead Squats (135/95) Min 2: 10 Handstand Shoulder Touches (against wall, facing either way) Min 3: 6 Strict Pull Ups (Or 1 Rope Climb) (KG conv: 61/43)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×5. Work to a light to moderate weight. *Complete on a 2:00 Clock* Front Squat 7×5. Work to a light to moderate weight. *Complete on a 2:00 Clock* Workout Option 1 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Freedom (RX+) 12:00 AMRAP 2 Rounds of: 16 Dumbbell Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s) Then, 2 Rounds of: 16 Dumbbell Lunges (50s/35s) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (50s/35s) Independence (RX) 12:00 AMRAP 2 Rounds of: 16 Dumbbell Lunges (35s/25s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (35s/25s) Then, 2 Rounds of:...Read more