CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Wall Walks and work on efficiency. Advanced athletes: take this time to work on handstand walks. Workout “I’m cuckoo for Cocoa Puffs” (Time) Freedom (RX’d) For time: 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks (KG conv: 83/56 PC) Independence For time: 1-2-3-4-5-6-7-8 Power Cleans (155/105) Wall Walks (KG conv: 70/48 PC) Liberty For time: 1-2-3-4-5-6-7-8 Dumbbell Power Cleans (light/moderate) Inch Worms Target time: Sub 9 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Shoulder Press 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “I’m cuckoo for Cocoa Puffs” (AMRAP – Reps) Freedom (RX+) For time: 1-2-3-4-5-6-7-8 Power Cleans (185/125) Wall Walks Independence (RX) For time: 1-2-3-4-5-6-7-8 Power Cleans (155/105) Wall Walks Liberty For time: 1-2-3-4-5-6-7-8 Dumbbell Power Cleans (light/moderate) Inch Worms Target time: Sub 9 minutes Time cap: 12 minutes Set up and execute each power clean. The weight is heavier than normal, so be intentional. Take some short rests between wall walks in the later rounds hold off acid build up. This is going to get hard in a hurry. Make sure to settle in for the long haul. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “The taste you can see!” (AMRAP – Reps) Freedom (RX+) Every 2 Minutes x 16 Rounds :40 Max Box Jumps (30/24) :40 Max Alt DB Snatch (50/35) :40 Max Cal Bike :40 Max Goblet Squat (50/35) Independence (RX) Every 2 Minutes x 16 Rounds :40 Max Box Jumps/Step Ups (24/20) :40 Max Alt DB Snatch (35/25) :40 Max Cal Bike :40 Max Goblet Squat (35/25) Liberty Every 2 Minutes x 16 Rounds :40 Max Box Step Ups :40 Max Alt DB Snatch (light) :40 Max Cal Bike :40 Max Goblet Squat (light) Target number of Reps: 15+ Aggressive, repeatable pace throughout each interval. Try to match number of reps each round Pick a dumbbell weight that allows you to go unbroken for the full :40. Score is total reps. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “The taste you can see!” (AMRAP – Reps) Freedom (RX+) Every 2 Minutes x 16 Rounds :40 Max Box Jumps (30/24) :40 Max Alt DB Snatch (50/35) :40 Max Cal Bike :40 Max Goblet Squat (50/35) Independence (RX) Every 2 Minutes x 16 Rounds :40 Max Box Jumps/Step Ups (24/20) :40 Max Alt DB Snatch (35/25) :40 Max Cal Bike :40 Max Goblet Squat (35/25) Liberty Every 2 Minutes x 16 Rounds :40 Max Box Step Ups :40 Max Alt DB Snatch (light) :40 Max Cal Bike :40 Max Air Squat Target number of Reps: 15+ Aggressive, repeatable pace throughout each interval. Try to match number of reps each round. Pick a dumbbell weight that allows you to go unbroken for the full :40. Score is total reps. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “The taste you can see!” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (50/35) 50 Double Unders 25ft Single Dumbbell Walking Lunge (50/35) 15/12 Calorie Air Bike (KG conv: 22.5/15 DB, 8m Lunge) Independence 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (35/25) 35 Double Unders 25ft Single Dumbbell Walking Lunge (35/25) 12/10 Calorie Air Bike (KG conv: 15/10 DB, 8m Lunge) Liberty 12:00 AMRAP 25ft Walking Lunge 50 Single Unders 25ft Walking Lunge 10/8 Calorie Air Bike (KG conv: 8m Lunge) Target number of Rounds: 4.5 Rounds + Minimum number of Rounds before scaling: 3.5 Rounds Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1...Read more