CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (8×3, Last 3 sets at 75%) 8×3 Push Press, Last 3 Sets at 75% * Rest 90 seconds between sets * Bench Press (8×3, Last 3 Sets at 75%) 8×3 Bench Press, Last 3 Sets at 75% * Rest 90 seconds between sets * Push Press + Split Jerk (8x(2+1)) 8x(2+1) Push Press + Split Jerk * Rest 90 seconds between sets * Workout (Time) Kingfish Freedom (RX+) For Time: 250/200m Row 50Overhead Plate Lunge 45/25 250/200m Row 40 Overhead Plate Lunge 45/25 250/200m Row 30 Overhead Plate Lunge 45/25 250/200m Row 20 Overhead Plate Lunge 45/25 250/200m Row 10 Overhead Plate Lunge 45/25 Independence (RX) For Time: 200/175m Row 50 Overhead Plate Lunge 25/15 200/175m Row 40 Overhead Plate Lunge 25/15 200/175m Row 30 Overhead Plate Lunge 25/15 200/175m Row 20 Overhead Plate Lunge 25/15 200/175m Row 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×2 Cleans, Last 3 sets @ 80% of 1RM Clean * Rest 90 seconds between sets * Power Clean 10×2 Power Cleans, Last 3 sets @ 80% of 1RM Clean * Rest 90 seconds between sets * Workout (Time) Blue Marlin Freedom (RX+) 50-40-30-20-10 Double Unders 25-20-15-10-5 Kettlebell Swings (53/35) 5-4-3-2-1 Front Squats (185/125) Independence (RX) 30-25-20-15-10 Double Unders 25-20-15-10-5 Kettlebell Swings (35/25) 5-4-3-2-1 Front Squats (155/105) Liberty 50-40-30-20-10 Single Unders 25-20-15-10-5 Russian Kettlebell Swings (light) 10-8-6-4-2 Kettlebell Goblet Squat Target time: sub 9 minutes Time cap: 14 minutes Movements decrease throughout each round for you to attempt unbroken. It’s grippy, shake it out during your transitions so you can hold on. Take your time before the clean for front squats, especially in the later rounds. It’s going to get heavy. Mobility (Checkmark) 1 min Barbell Quad Smash (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean Grip Deadlift 8×3, Last 3 sets @ 90% of 1RM Clean * Rest 2 minutes between sets * Workout (2 Rounds for reps) Wahoo Freedom (RX+) 7 min AMRAP 50/40 Calorie Assault Bike Max Reps Line Facing Burpees -rest 5:00- 7 min AMRAP 50 Line Facing Burpees Max Calorie Assault Bike Independence (RX) 7 min AMRAP 40/32 Calorie Assault Bike Max Reps Line Facing Burpees -rest 5:00- 7 min AMRAP 40 Line Facing Burpees Max Calorie Assault Bike Liberty 3 min AMRAP x2, rest 1 minute between 20/16Calorie Bike Erg Max Reps Up Downs -rest 5:00- 5 min AMRAP 20 Up Downs Max Calorie Bike Erg Target number of reps each set: Set 1: 35+ Reps Set 2: 30/24+ Calories Minimum number of reps before scaling: Set 1: 25 Reps Set 2: 20/16 Calories Steady effort on the “buy in”....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3 sets @ 70-80% of 1RM * Rest 2 minutes between sets * Front Squat 8×3, Last 3 sets @ 70-80% of 1RM Clean * Rest 2 minutes between sets * Overhead Squat 8×3, Last 3 sets @ 70-80% of 1RM Snatch * Rest 2 minutes between sets * Workout (Time) Red Snapper Freedom (RX+) For Time: 300m Run 5 Rounds of Cindy 250m Run 4 Rounds of Cindy 200m Run 3 Rounds of Cindy 150m Run 2 Rounds of Cindy 100m Run 1 Round of Cindy ** 1 Round of Cindy is: ** 5 Pullups 10 Pushups 15 Air Squats Independence -No change to workout Liberty 500m Run into 5 Rounds 5 Ring Rows 10 Bar Push Ups 10 Alternating Box Step Ups into 500m Run Target time: 17-19 minutes Time cap: 22 minutes Week 2...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 5 Sets 1 Min Standing, High Damper at RPE3 1 Min Seated at RPE8 (or 90 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min Standing at RPE5 (or 65 RPM) 1 Min Seated at RPE5 (or 65 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min Standing, High Damper at RPE8 (70 RPM) 1 Min Seated at RPE3 *No rest between sets. Total: 34 Min Workout Two (Time) Lemon Raspberry Cream Cheesecake Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) V-Ups 50 Single Unders after each set of V-ups Independence 21-18-15-12-9-6 Burpee to Bar Alternating V-Ups 35 Single Unders after each set of V-ups Liberty 21-18-15-12-9-6 Up Down Sit Ups 30 Single Unders after...Read more