CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Power Snatch + Overhead Squat (Weight) 10×1, Build up to, or just beyond, the heaviest weight you plan to use for the WOD. 3-Position Clean + Push Jerk (Weight) 10×1, Build up to, or just beyond, the heaviest weight you plan to use for the WOD. Workout Workout (2 Rounds for time) “That’s why her hair is so big. It’s full of secrets.” Freedom (RX+) For Time: 200m Run 10 Squat Snatch (95/65) 300m Run 6 Squat Snatch (135/95) 400m Run 2 Squat Snatch (155/105) -Rest 3:00- 2 Squat Snatch (155/105) 400m Run 6 Squat Snatch (135/95) 300m Run 10 Squat Snatch (95/65) 200m Run Independence (RX) For Time: 200m Run 10 Clean and Jerk (95/65) 300m Run 6 Clean and Jerk (135/95) 400m Run 2 Clean and Jerk (155/105) -Rest 3:00- 2 Clean and Jerk (155/105) 400m Run 6...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press 7×5, Build up to a Moderate Weight and work on cycling. Bench Press 7×5, Build up to a Moderate Weight Workout Workout (Time) “On Wednesdays, we wear pink” Freedom (RX+) 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) Independence (RX) 50 Knees to Elbows 40 Burpee to Bar (6” reach) 30 Handstand Push Ups 20 Box Jumps (24/20) 8 Rope Climbs (Or 24 Strict Pull Ups) Liberty 50 Hanging Knee Raises 40 Up Downs 30 Dumbbell Push Press (light) 20 Box Step Ups (24/20) 10 Zombie Rope Climbs (Or 30 Ring Rows) Target time: 12-14 minutes Time cap: 18 minutes Moderate intensity with a lot of short, quick breaks to avoid fatigue. Get through the toes to bar and things...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Rotational Med Ball Toss (Weight) 5×6, Complete on a 2:30 Clock Deadbugs (No Measure) 5×12-20, Complete on a 2:30 Clock Workout Workout (Time) “On October 3rd, he asked me what day it was” Freedom (RX+) Every 5:00 (4 sets) 300m Run 20/16 Calorie Row Independence (RX) Every 5:00 (4 sets) 250m Run 16/13 Calorie Row Liberty Every 5:00 (4 sets) 200m Run 12/10 Calorie Row Target time each set: 2-2:30 Time cap each set: 3 minutes Ideally looking for a 1:1 work to rest ratio. Come out with a hard pace that you can maintain within +/- 5 seconds Round 1 to Round 4. Partner with someone of similar ability/shoe size if sharing equipment. Mobility Mobility (Checkmark) 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 Strength Back Squat 7×3, Build to a Heavy Set Front Squat 7×3, Build to a Heavy Set Workout Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Freedom (RX+) 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95) Independence (RX) 3 Rounds 50 Air Squats 7 Chest to Bar Pull Ups 10 Hang Power Cleans (115/80) Liberty 3 Rounds 30 Air Squats 7 Up Down + Jumping Pull Up 10 Dumbbell Hang Power Cleans (light) Target time: 8-10 minutes Time cap: 14 minutes This is a quick and aggressive workout. Plan out your breaks to avoid forearm burnout. Pace the first round, adjust the second round, and go for broke to close it out. Mobility (No Measure) Mobility (Checkmark) 1 min couch stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 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 Erg Lactate Threshold 5 Min at RPE3 (or 75 RPM) 10x (30 Sec at RPE8, 30 Sec at RPE2) 5 Min at RPE3 (or 75 RPM) 10 Min at RPE5 (or 85 RPM) 5 Min at RPE3 (or 75 RPM) 8 Min at RPE7 (or 95-100 RPM) 3 Min at RPE3 (or 75 RPM) 6 Min at RPE9 (or 100+ RPM) 1 Min at RPE3...Read more