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 80 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 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 Bench Press 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Shoulder Press 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Workout “Call me beep me, if you wanna reach me” (Time) Freedom (RX+) 30-24-18-12-6 Calorie Air Bike Dumbbell Bench Press (2×50/2×35) (Female calories: 24-20-14-10-5) Independence (RX) 24-18-14-10-6 Air Bike Calories Dumbbell Bench Press (2×40/2×25) (Female Calories: 20-16-12-8-4) Liberty 20-16-12-8-4 Air Bike Calories Bar Push Ups (Women’s Calories: 16-12-8-4-2) Target time: 10-12 minutes Time cap: 16 minutes Avoid burnout on the bench press in the early rounds by taking calculated breaks. As the reps decrease look to go unbroken. In bigger groups, one person start on the bike and the partner start on the bench. Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every 1:30 for 8 rounds: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should not exceed 75% of 1RM Workout Rufus (Time) Freedom (RX+) 5 Rounds 50 Double Unders 5 Power Snatches (135/95) Independence (RX) 5 Rounds 50 Double Unders 5 Power Snatches (95/65) Liberty 5 Rounds 50 Single Unders 10 Alternating Dumbbell Snatch (light) Target time: 5-7 minutes Time cap: 10 minutes Cooldown/Mobility Mobility (No Measure) 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/Accessory Back Squat 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Front Squat 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Workout Cooldown/Mobility Kim Possible (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 15 10 Lunges (35s/25s) 10 Box Jump Overs (24/20) 20 Abmat Sit Ups 200m Run Independence (RX) 10 Lunges (25s/15s) 10 Box Jump/Step Overs (24/20) 20 Abmat Sit Ups 200m Run Liberty 10 Lunges (light/bodyweight) 10 Step Ups 15 Abmat Sit Ups 150m Run Target Rounds: 5 Reps throughout should be unbroken. Use the first round as a gauge on whether to ramp the pace up or down. Use the run as a recovery so you can get right to the dumbbells inside. Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash...Read more