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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean and Push Jerk Complex 1 Complex = 1 Power Clean + 1 Push Jerk8x(1+2) *Complete on a 1:45 Clock Workout “Snap! Crackle! Pop!” (Time) Freedom (RX+) 3 sets 15/12 Calorie Row or 150m Run 15 Shoulder to Overhead (95/65) 20 Toes to Bar 15 Shoulder to Overhead (95/65) 15/12 Calorie Row or 150m Run -Rest 3:00 between sets- Independence (RX) 3 sets 12/10 Calorie Row or 100m Run 15 Shoulder to Overhead (75/55) 15 Toes to Bar 15 Shoulder to Overhead (75/55) 12/10 Calorie Row or 100m Run -Rest 3:00 between sets- Liberty 3 sets 10/8 Calorie Row or 100m Run 10 Dumbbell Push Press (light) 10 Hanging Knee Raises 10 Dumbbell Push Press (light) 10/8 Calorie Row or 100m Run -Rest 3:00 between sets- Target time each set: 3:30-4:30 Time cap each set: 5 minutes Make sure to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets of 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “Snap! Crackle! Pop!” (3 Rounds for time) Freedom (RX’d) 3 sets 15/12 Calorie Row 15 Shoulder to Overhead (95/65) 20 Toes to Bar 15 Shoulder to Overhead (95/65) 15/12 Calorie Row -Rest 3:00 between sets- (KG conv: 43/29) Independence 3 sets 12/10 Calorie Row 15 Shoulder to Overhead (75/55) 15 Toes to Bar 15 Shoulder to Overhead (75/55) 12/10 Calorie Row -Rest 3:00 between sets- (KG conv: 34/25) Liberty 3 sets 10/8 Calorie Row 10 Dumbbell Push Press (light) 10 Hanging Knee Raises 10 Dumbbell Push Press (light) 10/8 Calorie Row -Rest 3:00 between sets- Target time each set: 3:30-4:30 Time cap each set: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “They’re Magically Delicious” (Time) Freedom (RX+) AMRAP 12 5 Deadlifts (225/155) 10 Burpee Over Bar 30 Double Unders Independence (RX) 3 Rounds 5 Deadlifts (185/125) 10 Burpee Over Bar 25 Double Unders Liberty 3 Rounds 5 Dumbbell Deadlifts (light) 10 Up Downs 30 Single Unders Target Rounds: 6+ Rounds before scaling: 5 Take your time setting up for the deadlifts. Aim for a steady pace on burpees, challenge yourself to jump back each rep if you can. Use the first round to gauge the difficulty and hold your pace when you get to the back half of the workout. 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/Accessory Deadlift 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “They’re Magically Delicious” (Time) Freedom (RX+) AMRAP 12 5 Deadlifts (225/155) 10 Burpee Over Bar 30 Double Unders Independence (RX) AMRAP 12 5 Deadlifts (185/125) 10 Burpee Over Bar 25 Double Unders Liberty AMRAP 12 5 Dumbbell Deadlifts (light) 10 Up Downs 30 Single Unders Target Rounds: 6+ Rounds before scaling: 5 Take your time setting up for the deadlifts. Aim for a steady pace on burpees, challenge yourself to jump back each rep if you can. Use the first round to gauge the difficulty and hold your pace when you get to the back half of the workout. 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