CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Lying DB Hamstring Curl Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.5×10 *Complete on a 3:00 Clock DB Bench 5×12, Build to a Moderate/Heavy Set *Complete on a 3:00 Clock Workout Workout (Time) “The Great British Bake Off” Freedom (RX+) 1000m Run 100/80 Calorie Row 10 Rope Climbs (Or 40 Strict Pull Ups) *Partition any way* Independence (RX) 800m Run 80/65 Calorie Row 8 Rope Climbs (Or 32 Strict Pull Ups) -Partition any way- Liberty 5 rounds 150m Run 12/10 Calorie Row 3 Zombie Rope Climbs (Or 10 Ring Rows) Target time: 12-14 minutes Time cap: 20 minutes Come up with a strategy...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Squat Snatch Hang Squat Snatch 8×3 Establish a moderate to heavy 3 RM for the day. *Complete on a 2:00 Clock Hang Power Snatch Hang Power Snatch 8×3 Establish a moderate to heavy 3 RM for the day. *Complete on a 2:00 Clock Workout Workout (AMRAP – Reps) “Chopped” Freedom (RX+) 10 Rounds 30 seconds Max Rep Burpees -Rest 30 seconds- 30 seconds Max Rep Wall Balls (20/14) -Rest 30 seconds- * SCORE = Total Burpees + Total Wall Balls Independence (RX) 10 Rounds 30 seconds Max Rep Burpees -Rest 30 seconds- 30 seconds Max Rep Wall Balls (14/10) -Rest 30 seconds- Liberty 10 Rounds 30 seconds Max Rep Up Down -Rest 30 seconds- 30 seconds Max Rep Wall Ball Thrusters (light) -Rest 30 seconds- Target number of reps: 230+ Burpees: 8+ Reps (80+ Reps) Wall Balls: 15+ Reps (150+...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle Run 6 Toes to Bar Liberty Every 1:00 (12:00) 3x50ft Shuttle Run 8 Hanging Knee Raises Target Time Each set: 30-40 seconds Time Cap Each Set: 45 seconds 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 Lactate Threshold 5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM) 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM) 2 Sets 3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM) 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Donald for Fantasy Fest King! (Time) Freedom (RX+) Buy In/Cash Out: 1200m Row 50 Wallballs (Each) over Rig (20/14) 300m Run Together 50 Patty Cake Push Ups 300m Run Together 50 Lateral Hops (Each) 300m Run Together Independence (RX) Buy In/Cash Out: 1000m Row 50 Wallballs (Each) over Rig (14/10) 250m Run Together 40 Patty Cake Push Ups 250m Run Together 50 Lateral Hops (Each) 250m Run Together Liberty (Beginner) Buy In/Cash Out: 800m Row 35 Wallballs (Each) over Rig (14/10) 200m Run Together 35 Patty Cake Push Ups 200m Run Together 35 Lateral Hops (Each) 200m Run Together Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side) ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Split Stance DB Romanian Deadlift *Complete on a 2:00 Clock *Build to a moderate weight; stay the same or build across Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round. Push-ups *Complete on a 2:30 Clock 8-12 Reps. Chest to floor, chest to abmat, bar push ups. Split Stance DB Romanian Deadlift *Complete on a 2:00 Clock *Build to a moderate weight; stay the same or build across Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round. Workout Workout (AMRAP – Rounds and Reps) Regina George and...Read more