CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×3 Deadlift, Last 3 Sets at 65% of 1RM *Rest 2:00 between sets* Push-ups 8×5-10 Reps *Focus on clean reps. Use a horizontal bar if you can’t do 5 or more clean reps* Workout Workout (AMRAP – Rounds and Reps) Happy & Dopey Freedom (RX+) 15:00 Amrap 1000m Run Max rounds in the time remaining: 10 Pull Ups 10 Box Jumps (30/24) 15 Push Ups Independence (RX) 15:00 Amrap 800m Run Max rounds in the time remaining: 8 Pull Ups 10 Box Jumps (24/20) 12 Push Ups Liberty 15:00 Amrap 600m Run Max rounds in the time remaining: 10 Ring Rows 10 Step Ups (24/20) 10 Bar Push Ups Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 rounds We’re starting off with a moderate pace run. This shouldn’t be easy, but it’s not a PR...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3 Bench Press, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Shoulder Press 8×3 Shoulder Press, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Box Jumps 2 High Box Jumps x 8 sets *Jump to a challenging height* Workout Mobility Workout (Time) The Huntsman Freedom (RX+) 50-40-30-20-10 Wallballs (20/14) Abmat Sit-ups Independence (RX) 50-40-30-20-10 Wallballs (14/10) Abmat Sit-ups Liberty 30-25-20-15-10 Wallball Thrusters (light) Abmat Sit-ups Target time: 9-11 minutes Time cap: 15 minutes It’s a gut check. Get through the first 3 Rounds and things should move quickly. Don’t burn yourself out early on the wallballs. Break them in to manageable sets so you can get right back on the wall. Choose a weight for the wallball that keeps you moving. The goal for this workout isn’t much rest. Mobility (No Measure) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Clean (8×2, working up to 50-60%. *Focus on slow from the floor until extension and then speed under the bar*) 3 Position Clean -Floor -Knee -High Hang Workout Workout (Time) Doc Freedom (RX+) 5 sets (1 Set every 4 minutes) 15/12 Calorie Row or 200m Run 12 Burpees over DB 9 Double Dumbbell Ground to Overhead (50s/35s) Independence (RX) 5 sets (1 Set every 4 minutes) 12/10 Calorie Row or 150m Run 10 Burpees over DB 8 Double Dumbbell Ground to Overhead (35s/25s) Liberty 5 sets (1 Set every 4 minutes) 10/8 Calorie Row or 100m Run 10 Up Downs 10 Dumbbell Clean and Jerks (light) Target time each set: 1:45-2:00 Time cap each set: 2:45 Come out with a pace you think you’ll be able to sustain over the next 4 rounds. This is all about transitions, try...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat (8×3 Front Squats, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets*) Back Squat 8×3 Back Squats, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Workout Workout (Time) Grumpy Freedom (RX+) 2 Sets 21-15-9 Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35) Calorie Bike (18-12-6 Female) or 300m-200m-100m Run -Rest 1:1 between sets- Independence (RX) 2 Sets 18-12-6 Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25) Calorie Bike (15-10-5 Female) or 250m-200m-150m Run -Rest 1:1 between sets- Liberty 2 Sets 20-16-12 Air Squat 10-8-6 Calorie Bike (8-6-4 female) -Rest 1:1 between sets- Target time each set: 4-5 minutes Time cap each set: 6 minutes Come out strong on this workout. This should burn. Try to match your intensity both rounds. Get comfortable being uncomfortable. Mobility Mobility (Checkmark) 1 min Barbell Quad Smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 7 sets of 2/2 reps building to heaviest set *Rest 2:30 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM or with band of least resistance * Rest as needed between sets * Workout Workout (AMRAP – Rounds and Reps) Snow White Freedom (RX+) 12:00 AMRAP 50 Double Unders 5-10-15-20-25. . . Toes to Bar Independence (RX) 12:00 AMRAP 35 Double Unders 5-10-15-20-25. . . Knees to Elbows Liberty 12:00 AMRAP 50 Single Unders 5-10-15-20-25. . . Hanging Knee Raises Target number of reps: 300 reps + Minimum number of reps before scaling: 250 reps Break up the ab work early to avoid complete burn out and failure. Come out steady, the first 3 rounds will move fast. The workout really starts on...Read more