CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for distance) The Land Before Time Freedom (RX+) 7:00 Max Distance Row -3:00 rest- 7:00 Max Distance Bike -3:00 rest- 1600m Run Independence 7:00 Max Distance Row -3:00 rest- 7:00 Max Distance Bike -3:00 rest- 1200m Run Liberty 5:00 Max Distance Row 5:00 rest 5:00 Max Distance Bike 5:00 rest 800m Run Target Distance each set: Row: 1800/1500m+ Bike: 3500/3000m+ Run: 7Minutes Minimum Distance before scaling: Row: 1500/1300m Bike: 3000/2700m Run: You have 10 minutes max, get it done! 7 Minutes is a long time and rest is short. Pace yourself. 1-Mile Run (Time) Max Effort 1-Mile Run 1200m Run (Time) 1200m Max Effort Run 800m Run (Time) Max Effort 800m Run Mobility (Checkmark) 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 Deadlift (7×5, Last 2 Sets at 80%) Workout (Time) Littlefoot Freedom (RX+) 15-12-9 Dumbbell Thruster (50s/35s) Dumbbell Box Step ups (50s/35s)(24/20) 20/16 Calorie Bike Or 300m Run Independence (RX) 15-12-9 Dumbbell Thruster (35s/25s) Dumbbell Box Step ups (35s/25s)(24/20) 16/14 Calorie Bike Or 200m Run Liberty 15-12-9 Wall Ball Thruster (light) Wall Ball Box Step ups (light)(20/16) 12/10 Calorie Bike Or 100m Run Target time: 7-9 minutes Time cap: 11 minutes Use a weight that is CHALLENGING, but allows you to move near consistently. Thrusters in 1-2 Sets each round. Dumbbells can rest however for the step ups. The middle round makes it spicy, get through it. 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 Bench Press 7×5, Last 2 Sets at 80% Shoulder Press (7×5, Last 2 Sets at 80%) Push Press (7×5, Last 2 Sets at 80%) Workout (Time) Ducky Freedom (RX+) 21-15-9 Power Cleans (115/80) Bar Facing Burpees Independence 21-15-9 Power Cleans (95/65) Bar Facing Burpees Liberty 21-15-9 Dumbbell Power Cleans (light) Up Downs Target time: 4:30-5:30 Time cap: 8 minutes Try not to let go of the barbell for the power cleans. Move steady through the burpees. When you finish the round of 15, burn it down! Mobility (Checkmark) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)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 Intervals” 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM)) 4 Min Easy Recovery “Spin” 2 Min Mod (85 RPM) 2 Min Hard (85-95 RPM) 2 Min Harder (95 RPM) 2 Min Hardest (95-100 RPM) 5 Min Easy Recovery “Spin” 6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery)) Total: 34 Min Workout Two (Time) Ratatouille Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)* (KG Conv 24/16) Independence For Time: 150 Kettlebell Swings (35/26) Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in) (KG Conv 16/12) Liberty For Time: 100 Russian Kettlebell Swings (light) Every time you stop, break,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Eclairs Freedom (RX+) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/100) (split as needed) 800m Run (together) 20 Bench Press (185/115) (split as needed) 800m Run (together) Independence (RX) Teams of 2 60 Bench Press (115/75) 600m Run (together) 40 Bench Press (135/85) 600m Run (together) 20 Bench Press (155/95) 600m Run (together) Liberty Teams of 2 40 Dumbbell Bench Press (light) 300m Run (together) 30 Dumbbell Bench Press (light) 300m Run (together) 20 Dumbbell Bench Press (light) 300m Run (together) Target time: 16-18 minutes Time cap: 25 minutes Bench is split 1:1, so hit your sets accordingly. Sub 90/70 Cal Bike if needed for run. Use a Barbell, Use Dumbbell, Spot your partner, settle in, and grind it out. Coodown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each...Read more