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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 SnatchEvery 90 Seconds for 8 Rounds -Use lightweight that can be cycled smoothly Workout (Time) Funnel Cake Freedom (RX+) 5 sets: 300m Run or 300m/250m Row 8 Burpee Box Jump Overs (24/20) -Rest 90 secondsbetween sets- Independence (RX) 5 sets: 300m Run or 300m/250m Row 6 Burpee Box Jump Overs (24/20) Rest 90 seconds between sets Liberty 5 sets: 200m Run or 200/175m Row 6 Up Down + Box Step Up (20/16) Rest 90 seconds between sets Target time each set: 1:20-1:40 Time cap each set: 2 minutes The Run/Row should be roughly 60 seconds with the burpees taking 40-50 seconds. Don’t hit the run/row so hard you need a break before starting the burpees. Fast, but repeatable, sets. Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 3 Bench Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Shoulder Press 3 Shoulder Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Push Press 3 Push Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Workout (Time) Hot Dog and Fries Freedom (RX+) 5 rounds 12 Kettlebell Swings (53/35) 12 Kettlebell Goblet Squats (53/35) 60 Double Unders Independence (RX) 5 rounds 12 Kettlebell Swings (35/25) 12 Kettlebell Goblet Squats (35/25) 40 Double Unders Liberty 5 rounds 10 Russian Kettlebell Swings (light) 10 Kettlebell Goblet Squats (light) 50 Single Unders Target time: 8-10 minutes Time cap: 12 minutes Steady pacing throughout. The weight should be light enough that your rounds are unbroken. Attemptdouble unders...Read more

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 (Time) “BikeErg Lactate Intervals” 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30 Sec at RPE1-2) Workout Two (5 Rounds for time) Mr. Turner Freedom (RX’d) 5 Sets 10 Dumbbell Deadlifts (2×50/35) 100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch) 10 Dumbbell Deadlifts (2×50/35) -rest 1:1 between sets- (KG conv: DB 22.5/15, 50ft = 15m) Independence 5 Sets 10 Dumbbell Deadlifts (2×35/25) 100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch) 10 Dumbbell Deadlifts (2×35/25) Rest 1:1 between sets (KG conv: DB 15/10, 50ft = 15m) Liberty 5 Sets 10 Kettlebell Sumo Deadlifts (light) 100ft Single Arm Kettlebell Carry (50ft/switch) 10 Kettlebell Sumo Deadlifts (light)...Read more