CrossFit Mile Zero – CrossFit View Public Whiteboard Front Squat + Push Press + Push Jerk 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – Strength Cooldown/Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side) Workout (Time) Hunsucker & Malone Freedom (RX+) 4 rounds 24 Deadlifts (95/65) 18 Hang power cleans (95/65) 12 Shoulder to Overhead (95/65) Independence (RX) 4 rounds 24 Deadlifts (75/55) 18 Hang power cleans (75/55) 12 Shoulder to Overhead (75/55) Liberty 4 rounds 20 Dumbbell Deadlifts (light) 15 Dumbbell Hang power cleans (light) 10 Dumbbell Shoulder to Overhead (light) Target time: 12-14 minutes Time cap: 16 minutes This is a lighter, higher volume DT. Don’t let the weight fool you. To finish under the time cap we need to average under 4 minutes per round....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for time) Scott VanderSHOOT & Ben Freaking Davidson Freedom (RX+) 6 Sets (1 Set every 2:30) 300m Run 15 GHD Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Ups Independence 6 Sets (1 Set every 2:30) 300m Run 12 Stick Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 30 Double Unders 15 Push Up Liberty 6 Sets (1 Set every 2:30) 200m Bike Erg 15 Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 40 Single Unders 12 Bar Push Up Target time each set: 1:30-1:45 Time cap each set: 2:00 Moderate to Fast pace for runs on the first workout. Break up the push ups early! Prepare to push the pace on the first workout while settling in for the second. Accessory Farmer’s Carry (4×100′) Double Carry Reverse...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” 4 Sets 2 Min at RPE4 (Seated) 4 Min at RPE2 (Seated) 1 Min at RPE4 (Standing) 2 Min at RPE2 (Standing) Total: 36 Min Workout Two (Checkmark) “Workout Two” Freedom (RX’d) Every minute (10:00) 15/12 Calorie Standing Bike Erg (Or Assault Bike) -rest 3:00- Every minute (10:00) 10 Burpee Box Jump Overs (20) Independence Every minute (10:00) 12/10 Calorie Standing Bike Erg (Or Assault Bike) rest 3:00 Every minute (10:00) 8 Burpee Box Jump Overs (20) Liberty Every minute (10:00) 12/10 Calorie Bike Erg (Or Assault Bike) rest 3:00 Every minute (10:00) 8 Up Downs + Box Step Up (16)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Poke Bowls Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups DB Bench Press (55/35) 300m Run after each round (150m each) Independence (RX)) Teams of 2 50-40-30-20-10 Calorie Row Handstand Push Ups DB Bench Press (35/25) 300m Run after each round (150m each) Liberty Teams of 2 30-25-20-15-10 Calorie Row Dumbbell Push Press (light) DB Dumbbell Bench Press (light) 200m Run after each round Target time: 24-26minutes Time cap: 30minutes Break up the reps as needed with your partner to keep intensity up. Row should get faster as calories move down. Settle in and have fun with your partner.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout (Time) Haupai Pie Freedom (RX+) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (53/72) 25 Toes to Bar -rest 1minutebetween rounds- Independence (RX) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (35/53) 15 Toes to Bar or 20 Knees to Elbows -rest 1minutebetween rounds- Liberty 3Rounds: 20Abmat Sit Ups 100′ Single Arm Farmers Carry 15 Hanging Knee Raises -rest 1minutebetween rounds- Target time each set: 4-6minutes Time cap each set: 8minutes Toes to bar should be attempted if you can do consistent sets of 5. Break up T2B in short quick sets. This is a moderate paced workout that is core and grip heavy. Don’t let the later rounds get away from you by not scaling the reps down if needed. Back Squat (7×3, Last 3 Sets at 70%) Cooldown/Mobility (No Measure) 1:00 Barbell...Read more