CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run rest 1:1 between sets Liberty 3 sets 150m Run 8 Power Cleans (light) 150m Run 8 Power Cleans (light) 150m Run rest 1:1 between sets Target time: 3:30 – 4:30 Time cap: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Cooldown/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 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