CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk 10 sets: 1 Squat Clean + 1 Push Jerk (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Power Clean and Push Jerk Complex 1 Complex = 1 Power Clean + 1 Push Jerk10 sets: 1 Power Clean + 1 Push Jerk (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Workout (Time) Affiliate Version of “Echo Thruster Final” Freedom (RX+) 21/16 Calorie Bike or 300m Run 21 Thrusters (75/55) 18/14 Calorie Bike or 250m Run 18 Thrusters (95/65) 15/12 Calorie Bike or 200m Run 15 Thrusters (115/80) -into- 30 Front Rack Lunge (115/80) Independence (RX) 16/12 Calorie Bike or 250m Run 21 Thrusters (65/45) 14/11 Calorie Bike or 200m Run 18 Thrusters (75/55) 12/10 Calorie Bike or 150m Run 15 Thrusters (95/65) -into-...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2, Last 2 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (Time) Affiliate Version of “Parallel-bar Pull” Freedom (RX+) 8 Rounds Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down) 30 Double Unders 10 Sumo Deadlift High Pull (95/65) Independence (RX) 8 Rounds Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down) 25 Double Unders 8 Sumo Deadlift High Pull (75/55) Liberty 8 Rounds Plank + 10 Shoulder Taps 30 Single Unders 10 Sumo KB Deadlift High Pull (moderate) Target time: 11-13 minutes Time cap: 16 minutes This workout is all about high skill movement on the wall walk. Do your best to move with intention. Aim to come out calm and maintain each rounds pace throughout. 1:30 pace per round will put you at 12 minutes. Skills and Drills Toes to Bar: Week...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch 10 sets: 1 Power Snatch (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Snatch 10 sets: 1 Squat Snatch (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Workout (2 Rounds for time) Affiliate Version of “Intervals” Freedom (RX+) 2 sets: 21 Box Jump Overs (24/20) 15/12 Calorie Row or 150m Run 9 Burpee Box Get Overs (30/24) 21 Box Jump Overs (24/20) 15/12 Calorie Row or 150m Run 9 Burpee Box Get Overs (30/24) -rest until 10:00, perform second set reversed- Independence (RX) 2 sets: 21 Box Jump/Step Overs (24/20) 12/10 Calorie Row or 125m Run 9 Burpee Box Get Overs (24/20) 21 Box Jump/Step Overs (24/20) 12/10 Calorie Row or 125m Run 9 Burpee Box Get Overs (24/20) -rest until 10:00, perform second...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Front Squat 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here “Nate” Freedom (RX) 20 min AMRAP 2 Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Independence 20 min AMRAP 2 Bar Muscle Ups (Or 6 Chest to Bars) 4 Handstand Push ups 8 Kettlebell Swings (53/35) Liberty 20 min AMRAP 2 Jumping Pull Ups 4 Hand Release Push Ups 8 Russian Kettlebell Swings (moderate) Target number of Rounds: 14+ Rounds Minimum number of Rounds before scaling: 10 rounds This...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Swole-Sesh Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Bench Press (135/95) *Womens Calories: 40-32-24-16-8 300m Farmers Walk between rounds (50/35) *One athlete works at a time, split reps as desired. Independence (RX) Teams of 2 50-40-30-20-10 Calorie Row Bench Press (95/65) 250m Farmers Walk between rounds (35/25) Liberty Teams of 2 30-25-20-15-10 Calorie Row Dumbbell Bench Press (light) 200m Farmers Walk between rounds (light) Target time: 24-27 minutes Time cap: 32 minutes Alternate press for bench press if you benched the day prior. Pony up with your partner and settle in for the long haul! 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