CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10 sets of 1 Squat Clean @ 75% of 1RM Clean * Complete 1 set every 90 Seconds * Power Clean 10 Sets of 1 Power Clean @ 75% of 1RM Power Clean * Complete 1 rep every 90 Seconds * Workout Workout (AMRAP – Rounds and Reps) “Roads? Where we’re going, we don’t need roads.” Freedom (RX+) 18:00 AMRAP 500/450m Row or 500m Run 25 GHD’s (or stick sit-ups) 250/225m Row or 250m Run 25 V-Ups Independence 18:00 AMRAP 400m Row or 400m Run 20 Stick Sit-ups 200m Row or 200m Run 20 Alternating V-Ups Liberty 18:00 Amrap 300m Row or 300m Run 25 Sit Ups 150m Row or 150m Run 15 Crunches Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2.5 rounds This workout is all about midline stability. See how solid (of soft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10 Sets of 1 Squat Snatch @ 75% of 1RM Snatch * Complete 1 rep every 90 Seconds * Power Snatch 10 Sets of 1 Power Snatch @ 75% of 1RM Power Snatch * Complete 1 rep every 90 Seconds * Workout Workout (AMRAP – Rounds and Reps) Marty McFly & Doc Freedom (RX+) 12:00 AMRAP 8 Single Arm Dumbbell Snatches (50/35) (Right Arm) 8 Single Arm Overhead Lunges(50/35) (Right Arm) 8 Single Arm Dumbbell Snatches (50/35) (Left Arm) 8 Single Arm Overhead Lunges(50/35) (Left Arm) 50 Double Unders (Or 25 Crossovers) Independence (RX) 12:00 AMRAP 8 Single Arm Dumbbell Snatches (35/25) (Right Arm) 8 Single Arm Overhead Lunges (35/25) (Right Arm) 8 Single Arm Dumbbell Snatches (35/25) (Left Arm) 8 Single Arm Overhead Lunges (35/25) (Left Arm) 35 Double Unders (Or 20 Crossovers) Liberty 12:00 AMRAP 8 Single Arm...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (2 Rounds for time) Back to the Future Freedom (RX+) 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -Rest 4:00- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats Independence (RX) 4 rounds: 200m Run 8 Pull-ups 16 Push-ups 24 Air Squats -Rest 4:00- 8 rounds: 100m Run 4 Pull-ups 8 Push-ups 12 Air Squats Liberty 4 rounds: 100m Run 10 Ring Rows 15 Bar Push-ups 20 Air Squats -Rest 4:00- 8 rounds: 50m Run 4 Jumping Pull-ups 8 Knee Push-ups 10 Air Squats Target time each set: 14-16 minutes Time cap each set: 18 minutes This is a look at two Murph Strategies (Big Cindy/Little Cindy). Try to hold a pace for each round. Come out intentionally slow in round 1. Push Ups will still be the make or break, be ready to keep...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16 Jumping Split Lunges 10 Alternating V-Ups Independence Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 2 Wall Walks 10 Suitcase Sit Ups Odd minute (1,3,5,7,9,11,13,15) 14 Jumping Split Lunges 10 Alternating V-Ups Liberty Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Inch Worms 10 Sit ups Odd minute (1,3,5,7,9,11,13,15) 12 Walking Lunge Steps 10 Crunches Target time: 35-45 seconds Time cap: 50 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) BikeErg Lactate Threshold 3 Min at RPE3 (or 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE9 (or 110+ RPM) 2 Min at RPE7 (or 100+ RPM) 6 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Toucan Freedom (RX+) Teams of 2 250 Wallballs (20/14) 200/150 Calorie Row 100 Box Jumps (24/20) 50 Devil’s Press (50’s/35’s) Independence (RX) Teams of 2 200 Wallballs (14/10) 150/120 Calorie Row 100 Box Jumps (20/16) 50 Devil’s Press (35’s/25’s) Liberty 100 Wall Ball Thrusters (light) 75/60 Calorie Row 50 Box Step-ups (20/16) 25 Dumbbell Clean and Jerks (light) Target time: 24-26 minutes Time cap: 30 minutes Partner up with someone of similar skill to keep equipment needs minimal between partners. Break up the reps as needed to stay as fresh as you can, as long as you can. Slow down, scale back, enjoy yourselves. It’s Saturday. Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) ​​​Read more