CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (8×4) Work up to heaviest set of 4 or lowest resistance of bands. * Rest on a 90 second Clock * Workout Workout (Time) Sacrifice Freedom (RX+) 3 Rounds 30 Burpee Box Jump Over (24/20) 15 Front Squats (95/135) Independence (RX) 3 Rounds 25 Burpee Box Over (24/20) 15 Front Squats (75/115) Liberty 3 Rounds 20 Up Down + Step Ups (20/16) 15 Dumbbell Front Squats (light) Target time: 10-12minutes Time cap: 16minutes Use Round 1 to determine your pace for Rounds 2/3. Be steady with your squats, focus on a tight core and belly breathing in the hole. Be prepared to push the pace and get uncomfortable for your burpee box overs. Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Bench Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Push Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Workout Workout (AMRAP – Rounds and Reps) Dedication Freedom (RX+) 12:00 AMRAP 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 200m Run Independence (RX) 12:00 AMRAP 15 Dumbbell Push Press (25s/15s) 15 Kettlebell Swings (35/25) 150m Run Liberty 12:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 150m Run or 150m Row Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds Aim for...Read more

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