CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Hawaii Freedom (RX+) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- *Optional: perform with weight vest (20/14) Independence (RX) 5 sets: 200m Run 10 Pull-ups 20 Push-ups 30 Squats 200m Run -rest 3 minutes between sets- Liberty 5 sets: 200m Run 10 Jumping Pull-ups 15 Bar Push-ups 20 Squats 200m Run -rest 3 minutes between sets- Target time each set: 4-4:30 Time cap each set: 5 minutes Last chance Murph prep. Volume here is 50-75% volume on RX/RX+. Take the first round slow and do your best to maintain push ups as the rounds go on. Mobility (No Measure) Mobility (Checkmark) 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 Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie Row after each set of Cleans Target time: 8-10 minutes Time cap: 12 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) BikeErg Lactate Threshold 3 Sets 4 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95-100 RPM) 4 Min at RPE1-2 4 Min at RPE9 (or 105 RPM) *No rest between reps or sets. Total 36 MinRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Biff Tannen Freedom (RX+) Teams of 2 1600m Run 12 Rope Climbs or 36 Strict Pull Ups 50 Bench Press (155/95) 12 Rope Climbs or 36 Strict Pull Ups 1600m Run Independence (RX) Teams of 2 1200m Run 10 Rope Climbs or 30 Strict Pull Ups 50 Bench Press (135/85) 10 Rope Climbs or 30 Strict Pull Ups 1200m Run Liberty Teams of 2 1000m Run 12 Zombie Rope Climbs 50 Dumbbell Bench Press (light) 12 Zombie Rope Climbs 1000m Run Target time: 20-25minutes Time cap: 32minutes Break the runs into 100, 200, or 300m Intervals Rope Climbs and Bench Press can be split however you’d like. Choose a partner you like and have fun! Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7 sets of 2 Back Squats @ 50-60% of 1RM Back Squat * Complete 1 set every 90 Seconds * Front Squat 7 sets of 2 Front Squats @ 50-60% of 1RM Front Squat * Complete 1 set every 90 Seconds * Snatch Balance 7 sets of 2 Snatch Balances + 1 Overhead Squat @ 50-60% of 1RM Snatch * Complete 1 set every 90 Seconds * Workout Workout (Time) Great Scott! Freedom (RX+) For Time: 10 Front Squats (115/75) 1-2-3-4-5-6-7 Wall Walks Independence (RX) For Time: 10 Front Squats (95/65) 1-1-2-3-4-5-6 Wall Walks Liberty For Time: 10 Dumbbell Front Squats (light) 1-2-3-4-5-6-7 Inch Worms Target time: 10-12 minutes Time cap: 15 minutes Try to stay smooth and steady through the each round. Focus on clean transitions between movements. Don’t go all out the first two rounds. If anything,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10 sets of 2 Split Jerks @ 60-75% of 1RM Jerk * Complete 1 set every 90 Seconds * Push Press 10 sets of 2 Push Press @ 60-75% of 1RM Push Press * Complete 1 set every 90 Seconds * Bench Press 10 sets of 2 Bench Press @ 60-75% of 1RM Bench Press * Complete 1 set every 90 Seconds * Workout Workout (AMRAP – Reps) George McFly Freedom (RX+) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (53/35) Min 2: Calorie Assault Bike Min 3: Burpees Independence (RX) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (35/26) Min 2: Calorie Assault Bike Min 3: Burpees Liberty Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Russian Kettlebell Swings (light) Min 2: Calorie Assault Bike Min 3: Up...Read more