CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Front Squat 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Workout (Time) Shawn Hunter Freedom (RX+) Teams of 2 8 sets: (each/1:1) 750/650m Bike, 300m Run, or 350/300m Row Independence (RX) Teams of 2 8 sets: (each/1:1) 550/500m Bike, 200m Run, or 250/200m Row Liberty Teams of 2 8 sets: (each/1:1) 300/250m Bike, 100m Run, or 150/100m Row Target time each set: 55-65 seconds Time cap each set: 75 seconds Consistent pacing from round to round. Look to hold within 5 seconds, don’t fall off! This isn’t an all out pace. Come out at roughly 80% and hold on. Check yourself in the early rounds. If you’re falling off pace, scale. Don’t miss the stimulus. Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Shoulder Press 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Push Press 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Workout (AMRAP – Rounds and Reps) Mr. Feeny Freedom (RX+) 16 min AMRAP 14 Alternating Hang Dumbbell Clean and Jerk (50/35) 12 Burpee Over Dumbbell 10 Toes to Bar Independence (RX) 16 min AMRAP 12 Alternating Hang Dumbbell Clean and Jerk (35/25) 10 Burpee Over Dumbbell 8 Toes to Bar Liberty 16 min AMRAP 10 Alternating Hang Dumbbell Clean and Push Press (light) 8 Up Downs 6 Hanging Knee Raises Target number of Rounds: 6+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Steady pace throughout the AMRAP, before...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, building to 70%) 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Workout (Time) Cory & Topanga Freedom (RX+) 5 sets 500/450m Row or 500m Run 50 Double Unders – Rest 1:00 between sets – Independence (RX) 5 Sets 450/375m Row or 400m Run 35 Double Unders – Rest 1:00 between sets – Liberty 5 Sets 300/250m Row or 300m Run 50 Single Unders – Rest 1:00 between sets – 18 Minute Time Cap This is a moderately high intensity workout. Push the row and run pace to a hard, but repeatable, number round over round. This workout is all about the double unders. Don’t easy up on the cardio, see what you’re made of attempting to hit big sets with a spiked heart rate. Mobility (Checkmark) 1 min foot smash w/ lacrosse...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Boy Meets World Freedom (RX+) For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) 25 Push Ups 75 Air Squats Independence (RX) For Time: 60 Air Squats 20 Push Ups 50 Wall Balls (20/14) 20 Push Ups 60 Air Squats Liberty For Time: 50 Air Squats 15 Bar Push Ups 30 Wall Ball Thrusters (light) 15 Bar Push Ups 50 Air Squats Target time: 8-10 minutes Time cap: 14 minutes Be conservative on the start. Don’t push the pace until after the wallballs. The first set of push ups is going to prefatigue your shoulders ahead of the wallballs, think ahead and break them up. Hit consistent reps and keep rest periods short between sets. Mobility (Checkmark)...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 Intervals” 2 Min Easy, 1 Min Hard (85-95 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (95-100 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (85-95 RPM) 2 Min Easy Recovery 4 Sets 3 Min Easy 45 Sec Hard (100-110 RPM) 1 Min Mod (80-90 RPM) -No rest between sets- Total: 30 MIn Workout Two (Time) Our Song Freedom (RX’d) 10 Rounds 8 Dumbbell Bench (50s/35s) 16/14 Calorie Bike Erg (Or Assault Bike) (KG Conv: 22.5s/15s) Affiliate Compete (RX+) 10 Rounds 10 Dumbbell Bench (50s/35s) 20/16 Calorie Bike Erg (Or Assault Bike) (KG Conv: 22.5s/15s) Independence 10 Rounds 8 Dumbbell Bench (40s/25s) 14/12...Read more