CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) “Rockin’ Around the Christmas Tree” Freedom (RX+) “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups Independence (RX) 80-60-40-20-10 Double Unders 40-30-20-10-5 Sit-ups Liberty 100-80-60-40-20 Single Unders 25-20-15-10-5 Sit-ups Target time: under 8 minutes Time cap each set: 14 minutes RX double the single unders. Pretty straightforward workout. Stay calm on the rope, aggressive on transitions. Mobility (Checkmark) 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 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 7 sets *Build to a Heavy Unbroken Complex across 7 working sets Workout (Time) “It’s Beginning to Look a Lot Like Christmas” Freedom (RX+) Every 3:00 (8 sets) 15/12 Calorie Assault Bike (12/10 Echo Bike) or 17/14Calorie Row 10 Dumbbell Thrusters (50s/35s) Independence (RX) Every 3:00 (8 sets) 12/10 Calorie Assault Bike (10/8 Echo Bike) or 15/12Calorie Row 10 Dumbbell Thrusters (35s/25s) Liberty Every 3:00 (8 sets) 12/10 Calorie Bike Erg 5 Dumbbell Front Squats (light) 5 Dumbbell Push Press (light) Target time: 60-75 seconds Time cap each set: 90 seconds Hammer out the first 3-5 Calories. We’re aiming for consistency. Don’t come out hot in the first few rounds. Be SMART and anticipate the...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 (Distance) “BikeErg Lactate Threshold” 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m Fast & 400m Easy. Finish each interval w/200m Sprint. Workout Two (2 Rounds for time) Dall Sheep Freedom (RX’d) 2 sets 5 rounds 5 Deadlifts (275/185) 5 Bench press (185/110) – rest 5:00 between sets – (KG Conv DL: 125/83, BP: 83/50) Independence 2 sets 5 rounds 5 Deadlifts (225/155) 5 Bench press (155/95) rest 5:00 between sets (KG Conv DL: 102/70, BP: 70/43) Liberty 2 sets 5 rounds 8 Dumbbell Deadlifts (light) 8 Dumbbell Bench press (light) rest 5:00 between setsRead more

CrossFit Mile Zero – CrossFit Partner WOD Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (Perform 10 singles within 70-80% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *) Workout (Time) Arctic Puffin Freedom (RX+) 5 Rounds 15 Shoulder to Overhead (95/65) 12 Chest to Bar Pull Ups 9 Sumo Deadlift High Pulls (95/65) Independence (RX) 5 Rounds 15 Shoulder to Overhead (75/55) 12 Pull-ups 9 Sumo Deadlift High Pulls (75/55) Liberty 5 Rounds 12 Dumbbell Push Press (light) 10 Jumping Pull-ups 8 Kettlebell Sumo Deadlift High Pulls (light) Target time: 7-9 minutes Time cap: 12 minutes Moderate, Steady Pace Throughout. It’s grip heavy, break it up when you need to before it’s too late. Weight on the barbell is intentionally light. Shoulder to overhead should be consistently 10+ reps. SDHP unbroken. Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and...Read more