CrossFit Mile Zero – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch 8×1+1, finishing at a light to moderate weight (60-70%) Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here “Jack” Freedom (RX’d) 20:00 AMRAP 10 Push Press (115/85) 10 KettleBell Swings (53/35) 10 Box Jumps (24/20) Independence 20:00 AMRAP 10 Push Press (95/65) 10 Kettlebell Swings (35/25) 10 Box Jumps (20/16) Liberty 20:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 10 Box Step Ups (20/16) Target number of Rounds: 12+ Minimum number of Rounds before scaling: 8 Start off conservatively and pick up the pace if able as you move through. Aim for one round...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×2, Last 2 Sets at 85%) 7×2, Last 2 Sets at 85% * Complete a set on the 2 minutes Workout (Time) Not My Gumdrop Buttons Freedom (RX+) 3 Rounds 400m Run 21 GHD’s (Or Stick Sit Ups) 3 Rope Climbs (Or 15 Pull-ups) Independence (RX) 3 Rounds 400m Run or 400m/350m Row 21 Abmat Sit Ups 2 Rope Climbs (Or 10 Pull-ups) Liberty 3 Rounds 200m Run or 200m Row 21 Sit Ups 6 Zombie Rope Climbs Target time: 8-10 minutes Time cap: 15 minutes Moderate pacing throughout. Reps and movements should be able to move through unbroken. The differentiator is in the run/row. If you want to make this workout harder, push the pace. Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Power Clean + Push Jerk 10x(2+2) 2 Power Clean and 2 Push Jerks – Use lightweight that can be cycled smoothly – *Complete a set on 1:30 intervals Workout (Checkmark) Lord Farquaad Freedom (RX+) Every Minute (14:00) Even Minute: 15/12 Calorie Assault Bike Odd Minute: 15 Wall Balls (20/14) Independence (RX) Every Minute (14:00) Even Minute: 12/10 Calorie Assault Bike Odd Minute: 15 Wall Balls (14/10) Liberty Every Minute (14:00) Even Minute: 12/10 Calorie Bike Erg Odd Minute: 12 Wall Balls Thrusters (light) Target time each set: Sub 40 seconds Time cap each set: 50 seconds Moderate to high, REPEATABLE, intensity. It’s leg intensive, so be honest with yourself when selecting which track to follow. Mix and match bike/wallballs if necessary. Mobility (Checkmark) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Shoulder Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Push Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Workout (AMRAP – Reps) Princess Fiona Freedom (RX+) 12:00 Amrap 3-6-9-12-15-18. . . Double Dumbbell Cleans (50s/35s) Toes to Bar Burpee Over Dumbbell Independence (RX) 12:00 Amrap 3-6-9-12-15-18 Double Dumbbell Cleans (35s/25s) Knees to Elbows Burpee Over Dumbbell Liberty 12:00 Amrap 3-6-9-12-15-18 Hang Dumbbell Cleans (light) Abmat Sit Ups Up Down + Jump Over Dumbbell Target Round: Round of 15 Toes to Bar (135reps) Minimum Round before scaling: The Round of 12 Burpee over Dumbbell (90 reps) Manage your sets early for the larger ranges down the road. Grip heavy with dumbbells and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Front Squat 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Workout (Time) Shrek Freedom (RX+) 1000/800m Row 50 Push ups 200 Double Unders 50 Push ups 1000/800m Row Independence (RX) 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap each set: 18 minutes Stay relaxed on the rower and with the jump rope. Break up the push ups and double unders in to manageable sets. Steady pacing throughout. Find an intensity you feel comfortable with and hold it. Mobility (Checkmark) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab...Read more