CrossFit Mile Zero – CrossFit View Public Whiteboard Turkey Gone Bad (AMRAP – Reps) 2 Rounds with a Partner 2 min Wallballs (14/20) 2 Min SumoDeadlift High Pull (55/75 2 Min Box Jumps/Step Ups (20) 2 Min Push Press (55/75) 2 Min Max Cal Row 2 Min Rest Rx+ More Reps Partner WODRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean + Squat (10x(1+1+1) on a 90 Second Clock) Workout (Time) “Macy’s Thanksgiving Day Parade” Freedom (RX+) 81-72-63-54-45-36-27 Single Unders 27-24-21-18-15-12-9 Push Ups Independence (RX) 70-60-50-40-30-20-10 Single Unders 24-21-18-15-12-9-6 Push Ups Liberty 60-50-40-30-20-15-10 Single Unders 20-18-16-14-12-10-8 Bar Push Ups Target time: 12-14 minutes Time cap: 18 minutes To make things harder, do all of your single unders on broken.  One mess up brings you back to zero. Come up with a strategy for your push ups.  Don’t reach failure. Jump rope is skill, push ups are a grind.  Keep on moving. Cooldown/Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) “The Turkey Pardon” Freedom (RX+) 3 Sets (1 Set Every 8:00) 21-15-9* Calorie Row or 300m-200m-100m Run 12-9-6 Box Jumps (30/24) *Women’s calories: 16-12-6 Independence 3 Sets (1 Set Every 8:00) 15-12-9* Calorie Row or 200m-150m-100m Run 12-9-6 Box Jumps (24/20) Women’s calories: 12-10-8 Liberty 3 Sets (1 Set Every 8:00) 15-12-9* Calorie Row or 200m-150m-100m Run 12-9-6 Box Step Ups (20/16) Women’s calories: 12-10-8 Target time each set: 4:00-500 Time cap each set: 6 minutes If you fail to meet the cap, drop all reps by 3! Looking for challenging height for boxes and consistency on the row. This is a moderate pace and distance.  Don’t get comfortable! Accessory (Weight) 4 sets: 100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed) *As heavy as possible while staying balanced during carry (no leaning) Cooldown/Mobility (Checkmark) 1 min foot smash w/...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×2) Front Squat (8×2) Workout (Time) “A Charlie Brown Thanksgiving” Freedom (RX+) 2 sets: 50 Air Squats 25 Alt. Dumbbell Snatches (70/50) 50 Air Squats -rest 3:00 between sets- Independence (RX) 2 sets: 50 Air Squats 25 Alt. Dumbbell Snatches (50/35) 50 Air Squats rest 3:00 between sets Liberty 2 sets: 30 Air Squats 15 Alt. Dumbbell Snatches (light) 30 Air Squats rest 3:00 between sets Target time each set: 4-5 minutes Time cap each set: 6 minutes Steady Pacing, try to stay +/- 15 seconds. Legs are going to be heavy, drive strong through DB Snatches. Full Depth.  Slow is Smooth and Smooth is Fast. Adjust your weight early if needed.  Don’t let your ego get in the way of efficacy. Accessory (AMRAP – Reps) 10 min GHD Sit ups Practice OR Every minute (10:00) 6-10 GHD Sit-ups...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” 3 Rounds 7x (20 Sec at RPE7.5, 40 Sec at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 30 Min Workout Two (Time) “Luigo & Guido” Freedom (RX’d) 10 rounds 2 Hang Squat Cleans (185/125) 10 Handstand Push-ups Independence 10 rounds 2 Hang Squat Cleans (155/105) 8 Handstand Push-ups Liberty 10 rounds 2 Hang Dumbbell Power Cleans (moderate) 2 Dumbbell Front Squats (moderate) 10 Push-upsRead more