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 (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. Workout Two (Time) Cayenne Freedom (RX’d) 21-18-15-12-9-6 Calorie Bike Erg or Ski Erg Burpees (Women Calories: 16-14-12-10-8-4) Independence 16-14-12-10-8-4 Calorie Bike Erg or Ski Erg Burpees (Women Calories: 14-12-10-8-6-4) Liberty 6 rounds 10/8 Calorie Bike Erg or Ski Erg 8 Up DownsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 24Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders Independence (RX) AMRAP 24Minutes 15 Toes to bar (OR 20 Knees to Elbows) 40 Thrusters (35/25) 75 Double Unders Liberty AMRAP 24Minutes 20 Sit Ups 30 Dumbbell Thrusters (light) 100 Single unders Target Rounds: 6+ Minimum Rounds before Scaling: 4 Alternate as needed with your partner. Two choices for this workout: end the week with a nice easy cooldown WOD or make sure your affairs are in order and push this one hard.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skill Prep Warm-up Deadlift 3×3 Building up your weight for the workout. * On a 2 minute clock do 5 reps. Odd numbers do deadlifts, Even numbers run 100m * Workout (Time) Ghost Pepper Freedom (RX+) 10 sets: 10 Deadlifts (135/95) 10 Push ups 100m Run -Rest 1 minute between sets- Independence (RX) 10 sets: 10 Deadlifts (115/80) 10 Push ups 100m Run -Rest 1 minute between sets- Liberty 10 sets: 10 Kettlebell Sumo Deadlifts (light) 10 Bar Push Ups 50m Run/Row -Rest 1 minute between sets- Target time each set: sub 1:15 Time cap 25 Minutes This is going to get spicy. Gauge your overall pace off the first 2-3 rounds and adjust to finish. The goal is to go for unbroken each round. if you need to scale the reps or change the range of motion, do it before it’s...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Thai Pepper Freedom (RX+) Partner WOD 12,000/10,000m Bike or 6,000/5,000m Row or 3.5mile run * Only 1working at the same time (1 resting) – switch as desired Independence (RX) Partner WOD 10,000/8,000m Bike or 5000/4000m Row or 3Mile Run Liberty Partner WOD 5,000/4,000m Bike or 3,000/2,400m Row or 2 Mile Run Target time: 20-24 minutes Time cap: 30 minutes Break it up as desired. Go for distances or to equalize skill, switch on time domains. Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat 8x(1+2) *Build to a moderately heavy weight. Still should be well below failure. * Workout (AMRAP – Reps) Habanero Freedom (RX+) 12 min AMRAP 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Burpee Over Bar Independence (RX) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (95/65) Front Squats (95/65) Burpee Over Bar Liberty AMRAP 12 Minutes 1-3-5-7-9…. Dumbbell Power Cleans (light) Dumbbell Front Squats (light) Up Downs Target number of reps: 108+ reps (finish the round of 11) Minimum number of reps before scaling: 75 reps (finish the round of 9) Rounds 1-5 will go by fast.Keep rep cleans and plan rest breaks as the reps increase. Slow down the last few reps of burpees each round to lower your heart rate moving in to cleans. The emphasis is on barbell work under duress. This workout is all about...Read more