CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 8×2 Power Cleans, Last 3 sets @ 80% of 1RM * Rest 1:45 seconds between sets * Clean 8×2 Cleans, Last 3 sets @ 80% of 1RM * Rest 1:45 seconds between sets * Workout (AMRAP – Rounds and Reps) Carmel Pecan Turtle Cheesecake Freedom (RX+) 12:00 Amrap 15/12 Calorie Bike or 300m Run 12 Toes to Bar 9 Dumbbell Thrusters (50s/35s) Independence (RX) 12:00 Amrap 12/10 Calorie Bike or 200m Run 10 Toes to Bar 8 Dumbbell Thrusters (35s/25s) Liberty 12:00 Amrap 10/8 Calorie Bike or 100m Run 8 Hanging Knee Raises 6 Dumbbell Thrusters (light) Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4.5 rounds This workout is all about the thrusters. Choose a weight you can maintain unbroken reps throughout the workout with. Steady pacing throughout. Aim to stay similar times each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 8×2, Pause 1 second below the knee each rep. Working up to the 50-60% range. *On a 2:00 Clock Workout (Time) Oreo Dream Extreme Cheesecake This is a repeat workout from 4/12/2022 Freedom (RX+) For Time: 100 Burpee Box Jump Overs (24/20) Independence (RX) For Time: 100 Burpee Box Step Overs (24/20) Liberty For Time: 75 Up Down + Box Step Up (20/16) Target time: 8-10 minutes Time cap: 15 minutes 8-10 minutes is 10-12.5 burpees per minute. Set a pace early and maintain throughout. Pick it up with 10 to go! Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch * Rest 1:45 seconds between sets * Power Snatch 8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch * Rest 1:45 seconds between sets * Workout (Time) Original Cheesecake Freedom (RX+) Men: 50-40-30-20-10 Calorie Row Women: 40-32-24-16-8 Calorie Row Both: 600m-500m-400m-300m-200m Run – rest 1 minute between sets – Independence (RX) Men: 40-32-24-16-8 Calorie Row Women: 32-26-18-12-6 Both: 500m-400m-300m-200m-100mRun Rest 1 minute between sets Liberty Men: 30-25-20-15-10 Calorie Row Women: 24-20-16-12-8 Both:400m-300m-200m-150m-100m Run rest 1 minute between sets Target time: 50/40 calories: 2:30-3 minutes 40/32 calories: 2-2:30 30/24 calories: 1:30-2 minutes 20/16 calories: 1-1:30 10/8 calories: 30-40 seconds Time cap: 50/40 calories: 3:30 40/32 calories: 3 minutes 30/24 calories: 2:30 20/16 calories: 2 minutes 10/8 calories: 1 minute Moderate to high intensity on pacing. As distances decrease, speed and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Front Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Overhead Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Workout (Time) Half Murph Freedom (RX+) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest. Independence (RX) Liberty 400m Run 25 Jumping Pull-Ups 50 Bar Push-Ups 75 Air Squats 400m Run Target time: 18-23minutes Time cap: 25minutes Mobility (Checkmark) 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side)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 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10) Total: 52 Min Workout Two (Time) Grandmaster’s Contest of Champions Freedom (RX’d) For Time: 100/80 Calorie Assault Bike (80/65 Calorie Echo) 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Assault Bike (70/60 Calorie Echo) 100 Single Arm Dumbbell Push Press (35/25) (KG conv: 15/10) Liberty For Time: 75/60 Calorie Bike Erg 75 Single Arm Dumbbell Push Press (light) Target time each set: 10-12 minutes Time...Read more