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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 7×5. Last 3 Sets at 65% *Complete on a 2:00 Clock Workout “Honey, you’ve never looked better” (Time) Freedom (RX+) 5 Rounds For time: 12/10 Calorie Bike or 200m Run 3 Wall Walks 10 American Swings (70/53) Independence (RX) For time: 10/8 Calorie Bike or 150m Run 2 Wall Walks 10 American Swings (53/35) Liberty For time: 9/7 Calorie Bike or 100m Run 2 Wall Walks (half way) 10 Russian Swings (light) Target time: 8-10 minutes Time cap: 14 minutes Use the first round as a trial to determine if you can hold the pace or you need to make adjustments. Reps are short for you to challenge yourself on wall walks and KB Swings. If you’re doing it right, the pace should get uncomfortable in rounds 4-5. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10 Wall Walks 40/32 Calorie Air Bike Liberty For time: 30/24 Calorie Air Bike 10 Wall Walks (half way) 30/24 Calorie Air Bike Target time: 8-10 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell Deadlifts (light) 28 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Gymnastics/Core Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall StretchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Reverse Lunge 10 Rounds Odd Rounds – 5/5 Reverse Lunges (barbell or dumbbell) 100m Row (Time) 100m Row 10 Rounds Even Rounds – 100m Row (time decreasing over each round) Workout Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall Stretch “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX+) 14:00 AMRAP 14/11 Calorie Row or 150m Run 10 Deadlifts (155/105) 40 Double Unders Independence (RX) 14:00 AMRAP 14/11 Calorie Row or 150m Run 10 Deadlifts (135/95) 30 Double Unders Liberty 14:00 AMRAP 10/8 Calorie Row or 100m Run 10 Dumbbell Deadlifts (light) 30 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Moderate pacing throughout. Try to maintain it round over round. Don’t sprint your deadlifts....Read more