CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Shoulder Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) Frogger Freedom (RX+) 15:00 AMRAP 200m Run 10/8 Calorie Bike 10 Wall Ball Sit Ups (20/14) Independence (RX) 15:00 AMRAP 200m Run 8/7 Calorie Bike 10 Wall Ball Sit ups (14/10) Liberty 15:00 AMRAP 200m Run 7/6 Calorie 10 Sit ups Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Moderate intensity throughout. Start off conservative and hold the pace throughout. Don’t come out the gates hot with the run and bike. Mobility Mobility (No Measure) 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 Toes to Bar:  Week 3, Day 1 (Checkmark) Toes to Bar: Week 3, Day 1 Advanced: 5 sets paired with the deadlift warm up rounds 5 Kip to Chair Position 5 Strict Toes to Bar Intermediate: 5 sets paired with the deadlift warm up rounds 5 Kip to Chair Position 5 Strict Knee Raise + Extension Beginner: 5 sets paired with the deadlift warm up rounds 5 Kip Swings + Knees up 5-8 Strict Hanging Knee Raise Alternative Option: 5 sets (10:00) 10 V-Ups Deadlift 7×3, Last 2 Sets at 75% *Complete on a 2:00 clock* Workout Workout (Time) Mario Bros Freedom (RX+) 100m DB Front Rack Carry (50s/35s) -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into- 100m DB Front Rack Carry (50s/35s) Independence (RX) 100m DB Front Rack Carry (35s/25s) -into- 5 Rounds 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Clean + Push Jerk (Weight) 3 Position Power Clean (High Hang, Above the Knee, Floor) + Push Jerk. Work up to 3 rounds at 60-65% of 1RM Clean. 8x(1+1+1+2) * Complete a set every 1:45 * Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesFreedom (RX) 3:00 AMRAP (5 sets) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats -Rest 1:00 between sets- Independence 3:00 AMRAP (5 sets) 3 Power Cleans (115/80) 6 Push Ups 9 Air Squats -Rest 1:00 between sets- Liberty 3:00 AMRAP (5 sets) 3 Dumbbell Power Cleans (light) 6 Bar Push Ups 9 Air Squats -Rest 1:00 between sets- Target number of Rounds each set: 5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Power Snatch + Overhead Squat (Weight) 3 Position Power Snatch (High Hang, Above the Knee, Floor) + Overhead Squat. Work up to 5 rounds at 65-70% of 1 RM 10x(1+1+1+2) *Perform on a 1:45 Clock* Workout Workout (2 Rounds for reps) Pac-Man Freedom (RX+) 5:00 AMRAP 200 Double Unders In the remaining time, complete max Rep Single Arm Overhead Lunge (35/25) (score is total reps lunged) -rest 2 minutes – 5:00 AMRAP Complete 70 Single Arm Overhead Lunge (35/25) In the remaining time, complete max Double Unders Independence (RX) 5:00 AMRAP 150 Double Unders In the remaining time, complete max Rep Single Arm Overhead Lunge (25/15). -rest 2 minutes – 5:00 AMRAP Complete 70 Single Arm Overhead Lunge (25/15) In the remaining time, complete max Double Unders Liberty 5:00 AMRAP 200 Single Unders In the remaining time, complete max Dumbbell...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) “Ferris Bueller, you’re my hero” Freedom (RX’d) Every 2:00 (16:00) 12 Power Snatch (75/55) 6 Bar Facing Burpees (KG conv: 34/25) Independence Every 2:00 (16:00) 12 Power Snatch (65/45) 6 Bar Facing Burpees (KG conv: 29/20) Liberty Every 2:00 (16:00) 12 Dumbbell Snatch (light) 6 Up Downs Target TIme each set: 45-60 seconds Time Cap each set: 1:15 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 Interval 2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3) *No rest between reps or sets. 2 Sets 4x (15 Sec Standing, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM) 3 Min at RPE1-2 (Any RPM) 4x (15 Sec Seated, High Damper at RPE10, 30...Read more