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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (5×3-5 Reps) Russian KB Swings (5×10) Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side) Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesFreedom (RX+) For time: 66 Dumbbell Overhead Lunge (50/35) 50 Alternating Single Dumbbell Step-up (50/35) (24/20) 50 Strict Handstand Push-ups 200′ Handstand Walk * Score is reps completed at the Open 10-minute time cap. Independence (RX) For time 66 Dumbbell Overhead Lunge (35/25) 50 Alternating Single Dumbbell Step-ups (35/25)(20/16) 35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups 100′ FarmersWalk (35s/25s) Liberty For time 66 Single Dumbbell Walking (light) 50 Alternating Box Step Ups (20/16) 50 Bar Push Ups 100′ FarmersWalk (light)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat (6x(3+2)) Building to Moderate Weight as extended warm up Workout (Time) Baguette Freedom (RX+) Teams of 2 6 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) Independence (RX) Teams of 2 6 sets (each/1:1) 35 Double Unders 10 DB Front Squats (35/25) 5 DB Power Cleans (35/25) Liberty Teams of 2 6 sets(each/1:1) 50 Single Unders 10 Dumbbell Squats (light) 5 Dumbbell Power Cleans (light) Target time each set: sub 1 minute 30 seconds Time cap each set: 2 minutes This is a hard pace workout. Come out at 85-90% so you can sustain your rounds. Rest is short, so don’t burn yourself out early. Use the same bar or set of dumbbells for the workout. Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×5, Building up to last 3 sets at 75%) Front Squat (8×5, Building up to last 3 sets at 75%) Workout (Time) Cream Cheese Danish Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) Independence (RX) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (75/55) 12 Wall Balls (20/14) Liberty For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Sumo Deadlift High Pull (light) 10Wall Balls (14/10) Target time: 10-12 minutes Time cap: 15 minutes Start out steady and begin to pick up the pace in the back half. We’re looking a weight that we can control for unbroken reps. Slow is Smooth and Smooth is Fast! 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 Deadlift (7×5, Building up to last 2 sets at 75%) Workout (Time) Cannoli Freedom (RX+) 50/40 Calorie Row or 500m Run 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row or 500m Run Independence (RX) 40/32 Calorie Row or 400m Run 30 Sit Ups 25 Burpee Box Get Overs (24/20) 30 Sit Ups 40/32 Calorie Row or 400m Run Liberty 30/24 Calorie Row or 300m Run 25 Sit Ups 20 Up Downs + Box Step (20/16) 25 Sit Ups 30/24 Calorie Row or 300m Run Target time: sub 15 minutes Time cap: 22 minutes This workout is all about the back half. Start off steady and see what you have left after burpees. Come out steady on your first row or run, pick it up to close things out....Read more