CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk Build up to 5 singles within 60-75% of 1RM Clean and Jerk * On a 90 second clock * Workout (Time) “Black Eyed Peas & Collard Greens” Freedom (RX+) 10 Rounds 7 Dumbbell Deadlifts (50s/35s) 7 Dumbbell Front Squats (50s/35s) 7 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) 10 Rounds 7 Dumbbell Deadlifts (35s/25s) 7 Dumbbell Front Squats (35s/25s) 7 Dumbbell Push Press (35s/25s) Liberty 10 Rounds 5 Dumbbell Deadlifts (light) 5 Dumbbell Front Squats (light) 5 Dumbbell Push Press (light) Target time: 7-9 minutes Time cap: 12 minutes Moderate consistent effort with planned rest. Choose a weight you can use for at least one round unbroken. Grip is going to be a factor here, be mindful to rest during squats and move straight into shoulder to overhead.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Overhead Squat 1 Snatch Push Press + 1 Overhead Squat: – 8 Sets on a 1:30 Clock. Work to a moderately heavy to heavy weight Workout (Time) Times Square Ball Drop Freedom (RX+) 5-10-15-20-15-10-5 Pull-ups GHD’s (Or Stick Sit Ups) * 2 Wall Walks after each round Independence 4-8-12-16-12-8-4 Pull Ups Stick Sit Ups or V-Ups 2 Wall Walks (halfway up) after each round Liberty 5-10-15-20-15-10-5 Ring Rows Sit Ups 2 Inch Worms to Pike Press after each round. Target time: 10-12 minutes Time cap: 15 minutes Start the workout at a steady pace. Don’t burn out quickly. Kick it up a notch as the reps come back down. Challenge yourself on the wall walks. Scale to 1 Rep if it means going all the way up the wall. Don’t cop out because it’s easier! Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Happy Holidays (No Measure) The gym is closed today in observance of Christmas. Happy Holidays! Hours will resume normal effective 8am December 26th.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for time) Freedom (RX+) 0:00-15:00 14Rounds 8 Wallballs (20/14) 4 Devils Press (35/25) 15:00-Finish 80 Burpee Box Jump Overs (24/20) 80 Cal Bike Independence (RX) 0:00-15:00 12Rounds 8 Wallballs (14/10) 4 Devils Press (25/15) 15:00-Finish 60 Burpee Box Jump Overs (20/16) 60 Cal Bike For the first section partners should alternate rounds (6 Rounds Each). For the second section complete the burpee box overs before taking on the bike. Slow down, relax, and have fun. Coodown/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 Workout (Time) 12 Days of Christmas Freedom (RX+) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Overs (30”/24”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) Independence (RX) 12 Days of Christmas 1 Pull Up 2 Shoulder to Overhead (75/115) 3 Power Cleans (75/115) 4 Burpees 5 Deadlifts (75/115) 6 Hand Release Push Ups 7 Toes to bar 8 Wall Ball (14/10) 9 Box Step Ups (20/24) 10 Lunges (75/115) 11 Jumping Pull Ups 12 Thruster (75/115) Target time: 25-30 minutes Time cap: 45 minutes Pick a weight that you can handle, it’s going to get long. Settle in to a maintenance pace and then send it when you finish your...Read more