CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10 sets of 2 Split Jerks @ 60-75% of 1RM Jerk * Complete 1 set every 90 Seconds * Push Press 10 sets of 2 Push Press @ 60-75% of 1RM Push Press * Complete 1 set every 90 Seconds * Bench Press 10 sets of 2 Bench Press @ 60-75% of 1RM Bench Press * Complete 1 set every 90 Seconds * Workout Workout (AMRAP – Reps) George McFly Freedom (RX+) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (53/35) Min 2: Calorie Assault Bike Min 3: Burpees Independence (RX) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (35/26) Min 2: Calorie Assault Bike Min 3: Burpees Liberty Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Russian Kettlebell Swings (light) Min 2: Calorie Assault Bike Min 3: Up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10 sets of 1 Squat Clean @ 75% of 1RM Clean * Complete 1 set every 90 Seconds * Power Clean 10 Sets of 1 Power Clean @ 75% of 1RM Power Clean * Complete 1 rep every 90 Seconds * Workout Workout (AMRAP – Rounds and Reps) “Roads? Where we’re going, we don’t need roads.” Freedom (RX+) 18:00 AMRAP 500/450m Row or 500m Run 25 GHD’s (or stick sit-ups) 250/225m Row or 250m Run 25 V-Ups Independence 18:00 AMRAP 400m Row or 400m Run 20 Stick Sit-ups 200m Row or 200m Run 20 Alternating V-Ups Liberty 18:00 Amrap 300m Row or 300m Run 25 Sit Ups 150m Row or 150m Run 15 Crunches Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2.5 rounds This workout is all about midline stability. See how solid (of soft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10 Sets of 1 Squat Snatch @ 75% of 1RM Snatch * Complete 1 rep every 90 Seconds * Power Snatch 10 Sets of 1 Power Snatch @ 75% of 1RM Power Snatch * Complete 1 rep every 90 Seconds * Workout Workout (AMRAP – Rounds and Reps) Marty McFly & Doc Freedom (RX+) 12:00 AMRAP 8 Single Arm Dumbbell Snatches (50/35) (Right Arm) 8 Single Arm Overhead Lunges(50/35) (Right Arm) 8 Single Arm Dumbbell Snatches (50/35) (Left Arm) 8 Single Arm Overhead Lunges(50/35) (Left Arm) 50 Double Unders (Or 25 Crossovers) Independence (RX) 12:00 AMRAP 8 Single Arm Dumbbell Snatches (35/25) (Right Arm) 8 Single Arm Overhead Lunges (35/25) (Right Arm) 8 Single Arm Dumbbell Snatches (35/25) (Left Arm) 8 Single Arm Overhead Lunges (35/25) (Left Arm) 35 Double Unders (Or 20 Crossovers) Liberty 12:00 AMRAP 8 Single Arm...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (2 Rounds for time) Back to the Future Freedom (RX+) 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -Rest 4:00- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats Independence (RX) 4 rounds: 200m Run 8 Pull-ups 16 Push-ups 24 Air Squats -Rest 4:00- 8 rounds: 100m Run 4 Pull-ups 8 Push-ups 12 Air Squats Liberty 4 rounds: 100m Run 10 Ring Rows 15 Bar Push-ups 20 Air Squats -Rest 4:00- 8 rounds: 50m Run 4 Jumping Pull-ups 8 Knee Push-ups 10 Air Squats Target time each set: 14-16 minutes Time cap each set: 18 minutes This is a look at two Murph Strategies (Big Cindy/Little Cindy). Try to hold a pace for each round. Come out intentionally slow in round 1. Push Ups will still be the make or break, be ready to keep...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16 Jumping Split Lunges 10 Alternating V-Ups Independence Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 2 Wall Walks 10 Suitcase Sit Ups Odd minute (1,3,5,7,9,11,13,15) 14 Jumping Split Lunges 10 Alternating V-Ups Liberty Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Inch Worms 10 Sit ups Odd minute (1,3,5,7,9,11,13,15) 12 Walking Lunge Steps 10 Crunches Target time: 35-45 seconds Time cap: 50 seconds Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg Lactate Threshold 3 Min at RPE3 (or 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE9 (or 110+ RPM) 2 Min at RPE7 (or 100+ RPM) 6 Min...Read more