CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7 sets of 2 Back Squats @ 50-60% of 1RM Back Squat * Complete 1 set every 90 Seconds * Front Squat 7 sets of 2 Front Squats @ 50-60% of 1RM Front Squat * Complete 1 set every 90 Seconds * Snatch Balance 7 sets of 2 Snatch Balances + 1 Overhead Squat @ 50-60% of 1RM Snatch * Complete 1 set every 90 Seconds * Workout Workout (Time) Great Scott! Freedom (RX+) For Time: 10 Front Squats (115/75) 1-2-3-4-5-6-7 Wall Walks Independence (RX) For Time: 10 Front Squats (95/65) 1-1-2-3-4-5-6 Wall Walks Liberty For Time: 10 Dumbbell Front Squats (light) 1-2-3-4-5-6-7 Inch Worms Target time: 10-12 minutes Time cap: 15 minutes Try to stay smooth and steady through the each round. Focus on clean transitions between movements. Don’t go all out the first two rounds. If anything,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10 sets of 2 Split Jerks @ 60-75% of 1RM Jerk * Complete 1 set every 90 Seconds * Push Press 10 sets of 2 Push Press @ 60-75% of 1RM Push Press * Complete 1 set every 90 Seconds * Bench Press 10 sets of 2 Bench Press @ 60-75% of 1RM Bench Press * Complete 1 set every 90 Seconds * Workout Workout (AMRAP – Reps) George McFly Freedom (RX+) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (53/35) Min 2: Calorie Assault Bike Min 3: Burpees Independence (RX) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (35/26) Min 2: Calorie Assault Bike Min 3: Burpees Liberty Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Russian Kettlebell Swings (light) Min 2: Calorie Assault Bike Min 3: Up...Read more

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