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 Intervals” 2 Sets 6 Min at RPE4, 1000m at RPE3 -Rest 1 Min- 4 Min at RPE5, 1000m at RPE3 -Rest 1 Min- 2 Min at RPE6, 1000m at RPE3 *Rest 1 Min between sets. Workout Two (5 Rounds for time) Corn Dog Freedom (RX’d) 21-15-9 Double Kettlebell Clean and Jerks (35s/25s) 4-3-2 Rope Climbs (Or 12-9-6 Burpee Pull Ups) (KG conv: 16s/11s) Independence 21-15-9 Double Kettlebell Clean and Jerks (25s/15s) 3-2-1 Rope Climbs (Or 9-6-3 Burpee Pull Ups) (KG conv: 11s/7s) Liberty 21-15-9 Dumbbell Clean and Jerks (light) 4-3-2 Zombie Rope Climb (Or 12-9-6 Up Down + Jumping Pull Up)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (AMRAP – Reps) Giant Pretzel Freedom (RX+) 3-person Team 5 Rounds 1 min Max Calorie Bike 1 min Max Calorie Row 1 min Max Plate to Overheads (45/35) *All athletes working at the same time Independence (RX) 3-person Team 5 Rounds 1 min Max Calorie Bike 1 min Max Calorie Row 1 min Max Plate to Overheads (35/25) *All athletes working at the same time Liberty 3-person Team 5 Rounds 45-second Max Calorie Bike 45-second Max Calorie Row 45-second Plate to Overheads (25/15) (15-second transition between stations) Target number of Calories: Bike: 300/240+ Ski: 275/230+ Row: 275/230+ Minimum number of Calories before scaling: Bike: 240/180 Ski: 225/170+ Row: 225/170+ This workout is all about recovery from Friday. Dial in your intensity based on how you’re feeling today. Start to transition at the 55 second mark and don’t reset your monitors. We’ll...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Clean 3 Position Clean -Floor -Knee -High HangEvery 90 Seconds for 8 Rounds -Use lightweight that can be cycled smoothly Workout (AMRAP – Rounds and Reps) Popcorn Freedom (RX+) 18 min AMRAP 3 Power Cleans (185/125) 10PullUps 20 Wall Balls (20/14) Independence (RX) 18 min AMRAP 3 Power Cleans (155/105) 8 Pull Ups 20 Wall Balls (14/10) Liberty 18 min AMRAP 8 Dumbbell Power Cleans (light) 8 Bar Rows 16 Wall Ball Thrusters (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 4Rounds Get your heart rate elevated through the pull ups and wall balls, slow down for the cleans. Don’t worry about knocking this one out of the park, move at more of a recovery to moderate pace. Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 3 Back Squatsx 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Front Squat 3 Back Squatsx 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Workout (AMRAP – Reps) Boiled Peanuts Freedom/Independence Tabata (20 on/10 rest) 6 sets Max Air Squats 1:00 rest 6 sets Max Calorie Row 1:00 rest 6 sets Max Stick Sit Ups 1:00 rest 6 sets Max Calorie Row Liberty Tabata (20 on/10 rest) 6 sets Max Air Squats 1:00 rest 6 sets Max Calorie Row 1:00 rest 6 sets Max Ab Mat Sit Ups 1:00 rest 6 sets Max Calorie Row Target Distance/Reps each set: Row: 55/40+ Calories Air Squats: 15+ Reps Stick SitUps: 10+ Reps Keep Consistent Calories and Reps across each set. Don’t come out hot on the sit...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 3 Deadliftx 7 sets, Last 1at 90% 1 RM * Complete a set Two Minutes * Workout (AMRAP – Reps) Nachos Freedom (RX+) 5 sets 2:00 AMRAP 16 Single Dumbbell Lunge (50/35) 12 Toes to Bar Max Calorie Assault Bike or Row in remaining time -1 min rest between sets- Independence (RX) 5 sets 2:00 AMRAP 16 Single Dumbbell Lunge (35/25) 8 Toes to Bar Max Calorie Assault Bike or Row in remaining time -1 min rest between sets- Liberty 5 sets 2:00 AMRAP 16 Lunges 10 Hanging Knee Raises Max Calorie Assault bike or Row in remaining time -1 min rest between sets- Target number of Calories (total): 80/65+ Minimum number of Calorie (total) before scaling: 60/48 Constant effort through the lunges and toes to bar. T2B reps should be done in 2 sets or less. The goal is...Read more