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” 2 Rounds 3x (3 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) Cathey Crime Scene Freedom (RX’d) 3 rounds 30 Dumbbell Bench Press (50s/35s) 90 Double Unders (KG Conv: DB 22.5/15) Independence 3 rounds 30 Dumbbell Bench Press (35s/25s) 75 Double Unders (KG Conv: DB 15/10) Liberty 3 rounds 20 Dumbbell Bench Press (light) 90 Single UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (AMRAP – Rounds and Reps) Big Booty Bloop Freedom (RX+) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (55s/45s) 50/40 Calorie Row 100 Synchro Lunges Independence (RX) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (45s/35s) 40/32 Calorie Row 70 Synchro Lunges Liberty Teams of 2 AMRAP 30 Minutes 100 Dumbbell Farmer Carry (light) 30/24 Calorie Row 40 Synchro Lunges Target number of Rounds: 4+ Rounds Minimum number of Rounds before scaling: 3 rounds Alternate Farmers Carry and Row as needed. Communicate during lunges. Slow down and enjoy yourselves! Coodown/Mobility (No Measure) 1:00 Barbell Grip Smash (each side) 1:00 Seal Pose (each side) 1:00 Lacrosse Ball Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Thruster Heavy Thruster * Work up to a heavy single for the day * Workout (Time) Body By Brian Freedom (RX+) 21-18-15-12-9 Calorie Assault Bike Thrusters (75/55) * Womens Calories: 16-14-12-10-8 300m-200m-150m-100m-50m Run Independence (RX) 16-14-12-10-8 Calorie Assault Bike Thrusters (55/35) Womens Calories: 14-12-10-8-6 300m-200m-150m-100m-50m Run Liberty 16-14-12-10-8 Calorie Bike Erg Dumbbell Thrusters (light) Womens Calories: 14-12-10-8-6 Target time: 8-10 minutes Time cap: 14 minutes Moderate pacing on bike each round. Speed up slightly as calories get lower. Go for broke on the thrusters. The weight is lighter, see if you can hold out. If you need to break, do the thrusters in no more than two sets! Strength Cooldown/Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Clean + Hang Clean (8x(1+1)) Technique over load! Workout (Time) Ro Bro Freedom (RX+) 6 sets: (Every 3:00) 10 Toes to Bar 15 Box Jump Overs (24/20) 10 Toes to Bar Independence (RX) 6 sets: (Every 3:00) 8 Toes to Bar 12 Box Jump Overs (24/20) 8 Toes to Bar Liberty 6 sets: (Every 3:00) 10 Hanging Knee Raises 10 Box Step Ups (24/20) 10 Abmat Sit Ups Target time each set: 1:30-1:45 Time cap each set: 2 minutes Reps are small, don’t get caught up in singles on the Toes to Bar. Keep your transitions Quick! Be smart on the box. Jump or step over. Accessory (10 Rounds for reps) Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Deadlift + Power Snatch 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * Workout (Time) Jake LockHURT Freedom (RX+) 1000/850m Row or 1000m/800m Run 75 Wall Balls (20/14) 25 Burpee Pull-ups Independence (RX) 1,000/850m Row or 1000m/800m Run 75 Wall Balls (14/10) 15 Burpee Pull-ups Liberty 750/650m Row or 800m/600m Run 50 Wall Ball Thrusters 20 Up Downs + Jumping Pull-ups Target time: 11-13 minutes Time cap: 15 minutes The goal is a hard row or run. 3:30 for the guys and 4:00 for the girls. Get after it to start. If you’re exhausted after the row/run. You did it right. Now the workout really starts. Big sets on the wallballs. Stay steady on burpee pull ups to finish it out. Cooldown/Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch...Read more