CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk – 7 sets to work up to a moderate or moderately heavy set Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cindy Lou Who Freedom (RX+) 20-Minute AMRAP 5 Chest to Bar Pull-ups 10 Hand Release Push-ups 15 Air Squats Independence (RX) 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Liberty AMRAP 12 Minutes 4 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats to a Box Target Rounds: 12 Minimum Rounds before Scaling: 8rounds Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) “Rockin’ Around the Christmas Tree” Freedom (RX+) “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups Independence (RX) 80-60-40-20-10 Double Unders 40-30-20-10-5 Sit-ups Liberty 100-80-60-40-20 Single Unders 25-20-15-10-5 Sit-ups Target time: under 8 minutes Time cap each set: 14 minutes RX double the single unders. Pretty straightforward workout. Stay calm on the rope, aggressive on transitions. 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 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 7 sets *Build to a Heavy Unbroken Complex across 7 working sets Workout (Time) “It’s Beginning to Look a Lot Like Christmas” Freedom (RX+) Every 3:00 (8 sets) 15/12 Calorie Assault Bike (12/10 Echo Bike) or 17/14Calorie Row 10 Dumbbell Thrusters (50s/35s) Independence (RX) Every 3:00 (8 sets) 12/10 Calorie Assault Bike (10/8 Echo Bike) or 15/12Calorie Row 10 Dumbbell Thrusters (35s/25s) Liberty Every 3:00 (8 sets) 12/10 Calorie Bike Erg 5 Dumbbell Front Squats (light) 5 Dumbbell Push Press (light) Target time: 60-75 seconds Time cap each set: 90 seconds Hammer out the first 3-5 Calories. We’re aiming for consistency. Don’t come out hot in the first few rounds. Be SMART and anticipate the...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” 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m Fast & 400m Easy. Finish each interval w/200m Sprint. Workout Two (2 Rounds for time) Dall Sheep Freedom (RX’d) 2 sets 5 rounds 5 Deadlifts (275/185) 5 Bench press (185/110) – rest 5:00 between sets – (KG Conv DL: 125/83, BP: 83/50) Independence 2 sets 5 rounds 5 Deadlifts (225/155) 5 Bench press (155/95) rest 5:00 between sets (KG Conv DL: 102/70, BP: 70/43) Liberty 2 sets 5 rounds 8 Dumbbell Deadlifts (light) 8 Dumbbell Bench press (light) rest 5:00 between setsRead more

CrossFit Mile Zero – CrossFit Partner WOD Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead more