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

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Ultimate Red Velvet Cheesecake Freedom (RX+) Teams of 2 2000/1750m Row -into- 4 rounds 30 Front Lunge (95/65) 50 Box Jump Overs (24/20) -into- 2000/1750m Row Independence (RX) Teams of 2 1750/1500m Row -into- 4 rounds 30 Front Lunge (75/55) 50 Box Jump Overs (20/16) -into- 1750/1500m Row Liberty Teams of 2 1500/1200m Row -into- 4 rounds 30 Dumbbell Front Lunge (light) 50 Box Step Ups (24/20) -into- 1500/1200m Row Target time: sub 25 minutes Time cap: 30 minutes Moderate to high intensity throughout. Split the reps up to keep each athlete fresh throughout the workout. This workout has a lot of transitions. Make sure to not waste any time there if you can! Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance 8x 2 Snatch Push Press + 1 Snatch Balance * On a 1:45 Clock * Push Press 8×2, Working up to last 2-3 Sets at 75-85% Bench Press 8×2, Working up to last 2-3 Sets at 75-85% Isabel (Time) For Time: 30 Snatches, 135# / 95#Freedom (RX’d) For Time: 30 Snatches (135/95) Independence For Time: 30 Snatches (115/80) Liberty For Time: 30 Alternating Dumbbell Snatches (light) Target time: 3-5 minutes Time cap: 8 minutes Come out with a strategy and do your best to hold to it. This workout is about power and speed. If the load is too heavy for you to maintain good form, YOU NEED TO GO LIGHTER. Once you set the pace, do your best to hold on. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Freedom (RX’d) For...Read more