CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 5 sets each 200/175m Row or 200m Run 2 Bar Facing Burpees 3 Ground to Overhead (185/125) -rest 1:1 between sets- Independence (RX) With a Partner 5 sets each 175/150m Row or 200m Run 2 Burpees over Bar 3 Ground to Overhead (135/95) -rest 1:1 between sets- Liberty With a Partner 5 sets each 150/125m Row or 150m Run 2 Up/Downs over Bar 3 Dumbbell Ground to Overhead (moderate) -rest 1:1 between sets- Target time each set: 2:00 Time cap each set: 2:30 Time Cap for Entire Workout: 25 Minutes Do your best to knock out the row/run and Burpees in 1:00-1:15. Be quick on the transitions leading up to the barbell. Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each lift....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo + Banded 7’s -into- 6 min AMRAP 5 Kip Swings 4 Front Squats 4 Push Press 4 Thrusters 2. Workout Prep 3 sets: 2 Thrusters (build in weight) Set 1: 3 Strict Pull Ups Set 2: 3 Pull Ups Set 3: 3 Chest to Bar Workout Asiago Bagel (Time) Freedom (RX’d) 6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 Chest to Bar Pull Ups (KG conv: 61/43 Thrusters) Independence 6-5-4-3-2-1-2-3-4-5-6 Thrusters (115/80) 12-10-8-6-4-2-4-6-8-10-12 Pull Ups (KG conv: 52/36 Thrusters) Liberty 12-10-8-6-4-2-4-6-8-10-12 Dumbbell Thrusters (light) Ring Rows Target time: 9-11 minutes Time cap: 14 minutes Strength/Accessory Mayhem Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Kneeling Banded Hip Extension @ moderate weight 30 Heel Taps (each side) 100ft Double Overhead KB Carry *Rest 1 minute between rounds Cooldown/Mobility Mobility (No Measure) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Power Clean + Power Clean 10x(1+1), work up to a light to moderate weight. *Complete on a 1:30 Clock Workout French Toast Bagel (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 8 10 Box Jump Overs (24/20) 6 Hand Release Push Ups 2 Deadlifts (275/185) Independence (RX) AMRAP 8 10 Box Jump/Step Overs (24/20) 6 Hand Release Push Ups 2 Deadlifts (225/155) Liberty AMRAP 8 10 Step Ups (20/16) 6 Horizontal Bar Push Ups 2 Deadlifts (moderate) Target 4+ Rounds The first round you should be able to knock out fast, but pace yourself for the long haul. This week was already heavy, this WOD is preserving midline stability through the hand release push ups and heavy deadlifts under fatigue. Listen to your body when you set the weight for your deadlifts. Remember, it’s just conditioning. Cooldown/Mobility Mobility (No Measure)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Asiago Bagel (Checkmark) Freedom (RX+) EMOM 30 1- 15/12 Calorie Row 2- 15 Wallballs (20/14) 3- 60 Double Unders 4- 10 Chest to Bar Pull Ups 5- Rest Independence (RX) EMOM 30 1- 12/10 Calorie Row 2- 12 Wallballs (20/14) 3- 40 Double Unders 4- 10 Pull Ups 5- Rest Liberty EMOM 30 1- 10/8 Calorie Row 2- 12 Wallballs (light) 3- 60 Single Unders 4- 10 Jumping Pull Ups 5- Rest Target time each minute: :30 Time cap each minute: :40 This workout is all about accumulation and working through an oxygen deficit in the later rounds. Aim for a weight or skill that can be done unbroken or with very little rest. Scale reps on this workout before you scale weight or skill. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Power Clean + Power Clean 10x(1+1), work up to a light to moderate weight. *Complete on a 1:30 Clock Workout French Toast Bagel (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 10 Box Jump Overs (24/20) 2 Deadlifts (275/185) 100m Farmers Carry (50s/35s) Independence (RX) AMRAP 12 10 Box Jump/Step Overs (24/20) 2 Deadlifts (225/155) 100m Farmers Carry (35s/25s) Liberty AMRAP 12 10 Step Ups (20/16) 2 Deadlifts (moderate) 100m Farmers Carry Target 4+ Rounds The first round you should be able to knock out fast, but pace yourself for the long haul. This week was already heavy, this WOD is preserving midline stability through the heavy deadlifts and farmers carry under fatigue. Listen to your body when you set the weight for your deadlifts. Remember, it’s just conditioning. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse...Read more