CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×5, No Percentage. Work up to as light or heavy as you would like. * Rest on a 2:00 Clock * Front Squat 7×5, No Percentage. Work up to as light or heavy as you would like. * Rest on a 2:00 Clock * Workout Workout (Time) Courage Freedom (RX+) For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar Independence (RX) For time: 30-20-10 Back Rack Step back Lunges (75/55) Knees to Elbows Liberty For time: 30-20-10 Dumbbell Front Rack Lunges (light) Hanging Knee Raises Target time: 6-8 minutes Time cap: 12 minutes Be mindful of burnout on toes to bar. Break the sets up early in the round of 30. Give your knees some love. Don’t bounce off the floor for speed or abuse an abmat for time. Pace yourself through the round of 30and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Reps) Grit Freedom/Independence/Liberty 15:00 AMRAP 50m-100m-150m-200m-250m-300m…. Run Row Bike Target Round: Make it into the round of 300m Minimum Round before scaling: Complete the round of 200m Moderate to steady pacing throughout the workout. This is an active recovery day following Saturday’s “Murph” and Monday’s “Glen”. Score every 50m as 1 Rep. Accessory Bottom-Up Single Arm Standing KB Press *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards...Read more

CrossFit Mile Zero – CrossFit Partner WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereSub 30 Pull Ups for Rope Climbs Both Partners Run the Mile TogetherRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Molokai Freedom (RX’d) Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s) (KG conv: 22.5/15) Independence Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s) (KG conv: 15/10) Liberty Every 1:00 (12:00) Even: 25ft Dumbbell Front Rack Walking Lunge (light) Odd: 6 Single Arm Dumbbell Push Press (L and R) (light) Target time each station: 30-40 seconds Time cap each station: 45 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 2 Min at RPE3 (or 80 RPM) 10 Min at RPE7 (or 95 RPM) 4 Min at RPE1-2 (Any RPM) 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here “Murph” Freedom (RX’d) 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run * Weighted Vest- 20/14 Independence 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Liberty 800m Run 10 rounds: 10 Jumping Pull-ups 15 Bar Push-ups 20 Alternating Box StepUps 800m Run Target time: sub 40 minutes Time cap: 45-60 min When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash with lacrosse ball (each...Read more