CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 90% *Complete on a 2:00 Clock Workout Wade (2 Rounds for time) Freedom (RX’d) 21-15-9 Pull-ups 15-12-9 Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerks (95/65) 15-12-9 Bar Facing Burpees (KG conv: 43/29) Independence 15-12-9 Pull-Ups Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerk (75/55) 15-12-9 Bar Facing Burpees (KG conv: 34/25) Liberty 21-15-9 Ring Pull-ups 15-12-9 Up Downs -Rest 5:00- 21-15-9 Dumbbell Hang Clean and Jerk (light) 15-12-9 Up Downs Target time each set: 4-6 minutes Time cap each set: 8 minutes Cooldown/Mobility Mobility (No Measure) 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 Strength 3 Position Power Clean 3 Position Power Cleans -High Hang -Knee -Floor10x(1+1+1), build to a moderate weight *Complete on a 1:30 Clock *You can rest and regrip between reps Workout Wade (Time) Freedom (RX+) 30/24 Calorie Bike or 400m Run 9 Hang Power Cleans (95/65) 24/18 Calorie Bike or 300m Run 7 Hang Power Cleans (135/95) 15/12 Calorie Bike or 200m Run 5 Hang Power Cleans (185/125) Independence (RX) 24/18 Calorie Bike or 300m Run 9 Hang Power Cleans (75/55) 15/12 Calorie Bike or 200m Run 7 Hang Power Cleans (95/65) 12/10 Calorie Bike or 150m Run 5 Hang Power Cleans (135/95) Liberty 15/12 Calorie Bike or 200m Run 9 Hang Power Cleans (light) 12/10 Calorie Bike or 150m Run 7 Hang Power Cleans (light) 8/6 Calorie Bike or 100m Run 5 Hang Power Cleans (light) Target time: 7-9 Minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Power Clean 3 Position Power Cleans -High Hang -Knee -Floor10x(1+1+1), build to a moderate weight *Complete on a 1:45 Clock *You can rest and regrip between reps Workout Wade (Time) Freedom (RX+) 30/24 Calorie Bike or 400m Run 15 Hang Power Cleans (95/65) 24/18 Calorie Bike or 300m Run 11 Hang Power Cleans (135/95) 15/12 Calorie Bike or 200m Run 7 Hang Power Cleans (185/125) Independence (RX) 30/24 Calorie Bike or 400m Run 15 Hang Power Cleans (75/55) 24/18 Calorie Bike or 300m Run 11 Hang Power Cleans (95/65) 15/12 Calorie Bike or 200m Run 7 Hang Power Cleans (135/95) Liberty 18/15 Calorie Bike or 300m Run 15 Hang Power Cleans (light) 15/12 Calorie Bike or 200m Run 11 Hang Power Cleans (light) 12/10 Calorie Bike or 150m Run 7 Hang Power Cleans (light) Target time: 7-9 Minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “So what’s the sitch?” (Time) Freedom (RX+) Partition as wanted: 2000/1800m Row 100 Wallballs (20/14) 800m Run 100 Russian Swings (53/35) Independence (RX) Partition as wanted: 1600/1400m Row 800 Wallballs (20/14) 800m Run 80 Russian Swings (53/35) Liberty Partition as wanted: 1400/1200m Row 80 Wallballs (light) 600m Run 80 Russian Swings (light) Target time: 18-22 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 90% *Complete on a 2:00 Clock Workout “So what’s the sitch?” (Time) Freedom (RX+) Partition as wanted: 2000/1800m Row 100 Wallballs (20/14) 800m Run 100 Russian Swings (53/35) Independence (RX) Partition as wanted: 1600/1400m Row 800 Wallballs (20/14) 800m Run 80 Russian Swings (53/35) Liberty Partition as wanted: 1400/1200m Row 80 Wallballs (light) 600m Run 80 Russian Swings (light) Target time: 18-22 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more