CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/80) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing Burpees (KG conv: 43/29 BS, 52/36 FS, 61/43 OHS) Independence 25 Pull-ups 30 Back Squats (75/55) 25 Burpees -Rest 1:00- 15 Chest to Bar 20 Front Squats (95/65) 15 Burpees to 6 inch target -Rest 1:00- 7 Bar Muscle Ups (Or 14 Strict Pull Ups) 10 Overhead Squats (115/80) 7 Bar Facing Burpees (KG conv: 34/25 BS, 43/29 FS, 52/36 OHS) Liberty 20 Ring Rows 20 Dumbbell Squats (light) 20 Up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1: 6 Min at RPE2-3, Rest 1 Min 5 Min at RPE2-3, Rest 1 Min 4 Min at RPE2-3, Rest 1 Min 3 Min at RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute Total: 21 Min Optional Part 2 (Recommended) 4 Sets 20 Sec standing, D9-10 at RPE9-10 20 Sec at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run rest 1:1 between sets Liberty 3 sets 150m Run 8 Power Cleans (light) 150m Run 8 Power Cleans (light) 150m Run rest 1:1 between sets Target time: 3:30 – 4:30 Time cap: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX+) Teams of 2 3 Rounds 200m Run (Each) 10 Power Cleans (135/95) 200m Run (Each) 20 Toes to Bar 200m Run (Each) 10 Strict Handstand Push Ups Independence (RX) 3 Rounds 200m Run (Each) 10 Power Cleans (95/65) 200m Run (Each) 16 Toes to Bar 200m Run (Each) 10 Handstand Push Ups Liberty 3 Rounds 150m Run (Each) 10 Power Cleans (light) 150m Run (Each) 16 Hanging Knee Raises 150m Run (Each) 10 Hand Release Push Ups Target time each round: 6:00 – 8:00 Time cap: 28 minutes You go/I go style workout. Outside of the run, reps can be split as needed. This workout can be easy or hard. How you take on the run will decide. Settle in a communicate often. It’s a long one. Cooldown/Mobility Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more