CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout Back Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up. Front Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up. Overhead Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, get comfortable in the bottom. Partner Workout (Time) Great Smoky Mountains Freedom (RX+) 5 sets: 20/16 Calorie Bike or 300m Run -rest 1/1- 15/12 Calorie Bike or 200m Run -rest 1/1- 10/8 Calorie Bike or 100m Run -rest 1:00- Independence (RX) 5 sets: 16/13 Calorie Bike or 200m Run -rest 1/1- 12/10 Calorie Bike or 150m Run -rest 1/1- 8/7 Calorie Bike or 100m Run -rest 1:00- Liberty 5 sets: 12/10 Calorie Bike or 150m Run -rest 1/1- 10/8 Calorie Bike or 150m Run -rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 90 seconds between sets Power Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 90 seconds between sets Workout Diane Bailey (Time) Freedom (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups (KG conv: 125/83)This is an official Mayhem Benchmark workout, so get after it! Freedom (RX+) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups Target time: 5-7 minutes Time cap: 10 minutes Moderate to fast pacing throughout. Strategically break up the handstand push ups to avoid fatigue. Be smart EARLY! Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Scaled Diane (Time) 21-15-9 Deadlifts, Up to 155#/225# Box Push-Ups Mobility Mobility (Checkmark) 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 Workout Workout (AMRAP – Reps) Tennessee Freedom (RX+) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat *Scoring: the 200m run is worth 4 reps. Every 50m run is a rep. – 2 options – #1 at bodyweight #2 with 20lb/14lb Vest (advanced) Independence (RX) 12 min AMRAP 200m Run 7 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 15 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 25 Air Squat Liberty 12 min AMRAP 200m Row 10 Body or Ring Rows -Rest 2 Min- 12 min AMRAP 200m Row 20 Bar Push Ups -Rest 2 Min- 12 min AMRAP 200m Row 20 Squats (to a box or ball) Target number of Round each set: 5-7 rounds Minimum number...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 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 85-95 RPM) 2 Min at RPE1-2 (Any RPM) 4 Sets 3 Min at RPE3 (or 80 RPM) 45 Sec at RPE8 (or 100-110 RPM) 1 Min at RPE5 (or 80-90 RPM) *No rest between sets. Total: 30 Min Workout Two (Checkmark) Shark Freedom (RX’d) Every minute (10:00) 200/175m Row -Rest 1:00- Every minute (10:00) 6 Clean and Jerks (115/80) (KG conv: 52/36) Independence Every...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Swordfish Freedom (RX+) Teams of 2 10 Rope Climbs (Or 30 Strict Pull Ups) 50 Burpee Box Get Overs 30/24) 300 Wall Balls (20/14) 50 Burpee Box Get Overs 30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) Independence (RX) Teams of 2 8 Rope Climbs (Or 24 Strict Pull Ups) 50 Burpee Box Get Overs 24/20) 240 Wall Balls (20/14) 50 Burpee Box Get Overs 24/20) 8 Rope Climbs (Or 24 Strict Pull Ups) Liberty Teams of 2 12 Zombie Climbs (Or 30 Jumping Pull Ups) 30 Up Down + Box Step Up (low) 200 Wall Ball Thrusters (light) 30 Up Down + Box Step Up (low) 12 Zombie Climbs (Or 30 Jumping Pull Ups) Target time: sub 25 minutes Time cap: 30 minutes Partner with someone similarly skilled for less equipment. Try to match the back half time...Read more