CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target Time: 9-11 minutes Time Cap: 15 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Interval 3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM) 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM) 3 Min at RPE3 (or 75 RPM) 90 Sec at RPE5 (or 85 RPM) 60 Sec at RPE7 (or 100+ RPM) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (2 Rounds for reps) “Guys Grocery Games” Freedom (RX+) Teams of 2 12:00 AMRAP 2000/1600m Row – shared between partners Max GHD’s (or abmat sit-ups) – one athlete works at a time -1:00 rest- 12:00 AMRAP 4000/3200m Bike Erg – shared between partners Max Burpee Box Jump Overs (24/20) – one athlete works at a time Independence (RX) Teams of 2 12 min AMRAP 2000/1600m Row – shared between partners Max stick sit-ups -1 min rest- 12 min AMRAP 4000/3200m Bike Erg – shared between partners Max Burpee Box Get Overs (24/20) – one athlete works at a time Liberty Teams of 2 12 min AMRAP 1500/1200m Row Max Sit ups -1 min rest- 12 min AMRAP 3000/2600m Bike Erg – shared between partners Max Up Downs + Step Ups Target number of reps each set: Workout 1: 75+ reps...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Split Squat Step back into spilt (Jerk side) and bring back knee to floor5×6/6 *Complete on a 2:30 Clock Pendlay Row 5×6. Hold for a 2 second isometric at the top of each row. *Complete on a 2:30 Clock Pull-ups 5×5 *Complete on a 2:30 Clock Workout Workout (Time) Cupcake Wars Freedom (RX+) 2:00 AMRAP (6 sets) 12×32′ Shuttle Runs Max Time Unbroken Farmers Hold (DBs 70s/50s or Kettlebells (70s/53s) -Rest 1:00 Between sets- Independence (RX) 2:00 AMRAP (6 sets) 10×32′ Shuttle Runs Max Time Unbroken Farmers Hold (2x50s/2x35s) -Rest 1:00 between sets – Liberty 2:00 AMRAP (6 sets) 8×32′ Shuttle Runs Max Time Unbroken Farmers Hold (2x35s/2x25s) -Rest 1:00 between sets – Target time each set: 45 seconds Minimum time before scaling: 30 Seconds Score is lowest time Stimulus is high intensity. Push the pace on the shuttle runs and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Upside Down 1 (Checkmark) Spend some time getting upside down. Note your level in your score notes. LEVEL 1: 2 sets: Wall walk half-way up wall or vertical on box 10 shoulder touches (with feet still on the wall) Wall walk down **rest 1 min** 30-60 sec box-facing handstand hold (for as long as you feel confident in the movement) **rest 1 min** 2 sets: Wall walk half-way up wall or vertical on box 10 shoulder touches (with feet still on the wall) Wall walk down LEVEL 2: 2 sets: Wall walk up 10 wall facing handstand shoulder touches Wall walk down ** rest 1min ** 30-60 sec wall-facing handstand hold or kick up on to wall (for as long as you feel confident in the movement) ** rest 1min ** 2 sets: Wall walk up 10 wall facing handstand shoulder...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Build up to a moderate to heavy set *Complete on a 2:00 Clock Front Squat 8×2, Build up to a moderate to heavy set *Complete on a 2:00 Clock Workout Workout (AMRAP – Rounds and Reps) “Beat Bobby Flay” Freedom (RX+) AMRAP 15 Minutes 20 Deadlifts (115/80) 50 Double Unders 30 Alternating Lunges 50 Double Unders 10 Hang Power Cleans (115/80) Independence (RX) AMRAP 15 Minutes 20 Deadlifts (95/65) 35 Double Unders 30 Alternating Lunges 35 Double Unders 10 Hang Power Cleans (95/65) Liberty AMRAP 15 Minutes 10 Dumbbell Deadlifts (light) 30 Single Unders 20 Alternating Lunges 35 Single Unders 10 Dumbbell Hang Power Cleans (light) Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 2.5 rounds Come out at a steady and maintainable pace. Be ready to make adjustments after round 1. It gets...Read more