CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (Perform 10 singles within 70-80% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *) Workout (Time) Arctic Puffin Freedom (RX+) 5 Rounds 15 Shoulder to Overhead (95/65) 12 Chest to Bar Pull Ups 9 Sumo Deadlift High Pulls (95/65) Independence (RX) 5 Rounds 15 Shoulder to Overhead (75/55) 12 Pull-ups 9 Sumo Deadlift High Pulls (75/55) Liberty 5 Rounds 12 Dumbbell Push Press (light) 10 Jumping Pull-ups 8 Kettlebell Sumo Deadlift High Pulls (light) Target time: 7-9 minutes Time cap: 12 minutes Moderate, Steady Pace Throughout. It’s grip heavy, break it up when you need to before it’s too late. Weight on the barbell is intentionally light. Shoulder to overhead should be consistently 10+ reps. SDHP unbroken. Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×3+, Last Set at 80%) Workout (AMRAP – Rounds and Reps) Harp Seal Freedom (RX+) Death By Bike Erg & GHD Every 2 minutes: 12 GHD Sit Ups (Or 12 Stick Sit Ups) Assault/Echo Bike Calories *Start with 10/8 Calories or 14/12 on Rower and add 2 calories every set until unable to complete in 2 minutes. Independence Every 2 minutes: 10 V-Ups Assault/Echo Bike Calories or Row Calories Start with 8/6 Calories on Bike or 12/10 on Rowerand add 2 calories every set until unable to complete in 2 minutes. Liberty Every 2 minutes: (6 sets) 12 Sit Ups) 10/8 Bike Erg Calories (Or Assault Bike) Target Round: Make it into the 6th Round Minimum Round before scaling: 4Rounds Bike and Row Hard for the first 3-5 Calories every round WOD will cap at 8 Rounds. If you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Deadlift + Power Clean + Push Press/Jerk 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set Workout (4 Rounds for reps) Arctic Fox Freedom (RX+) 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (35s/20s) (20” – all athletes) Max Strict Handstand Push Ups in the remaining time -rest 1 minute between sets- Independence (RX) 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (25s/15s) (20” – all athletes) Max Handstand Push Ups in the remaining time -rest 1 minute between sets- Liberty 4 sets 2:30 AMRAP 20 Box Step Ups (20” – all athletes) Dumbbell Shoulder Press in the remaining time (light) -rest 1 minute between sets- Target number of reps each set: 15+ reps Minimum number of reps before scaling: 10 reps Stay consistent...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2, Last 3 Sets at 80%) Workout (AMRAP – Rounds and Reps) Narwhal Freedom (RX+) AMRAP 12 Minutes 4 Bar Muscle Ups (Or 8 Chest to Bar Pull-ups) 300m Run/750m Bike Independence (RX) AMRAP 12 Minutes 3 Bar Muscle Ups (Or 6 Chest to Bar Pull-ups) 300m Run/750m Bike Liberty AMRAP 12 Minutes 8 Jumping Pull-ups 200m Run/500m Bike Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds This is all about setting a pace. Come out smooth and steady. Strong Hips for Muscle Ups, false grip if you struggle with turnover. Stay loose on the run. Accessory Alt. Incline DB Bench *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets heavy. Focus: Set a bench up at an incline that will allow for a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – 7 Sets on a 2:00 Clock Workout (2 Rounds for time) Polar Bear Freedom (RX+) 3 rounds 10 Front Squats (95/65) 10 Toes to Bar 10 Burpee Over Bar -rest until minute 7:00- 30 Burpee Over Bar 30 Toes to Bar 30 Front Squats (95/65) Independence (RX) 3 rounds 10 Front Squats (75/55) 10 Knees to Elbows 10 Burpee Over Bar -rest until minute 7:00- For Time: 30 Burpee Over Bar 30 Knees to Elbows 30 Front Squats (75/55) Liberty 3 rounds 10 Dumbbell Front Squats (light) 10 Alt V- Ups 10 Up Downs -rest until minute 7:00- For Time: 30 Up Downs 30 Alt V-Ups 30 Dumbbell Front Squats (light) Target time each set: 4-5 Minutes Time cap each set: 6 minutes Quick Transitions between...Read more