CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Empire Strikes Back (Time) Freedom (RX’d) 75 Bench Press (135/85)* *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) -Rest 5:00- 75 Ring Rows *Every time you break, complete 10 Bench Dips (KG conv: 61/38 Bench, 22.5/15 DBs) Independence 75 Bench Press (115/75) Every time you break, complete 10 Bent Over Dumbbell Rows(35s/25s) -Rest 5:00- 75 Ring Rows Every time you break, complete 10 Bench Dips (KG conv: 52/34 Bench, 15/10 DBs) Liberty 50 Dumbbell Bench Press (light) Every time you break, complete 5 Bent Over Dumbbell Rows(light) -Rest 5:00- 50 Ring Rows Every time you break, complete 5 Bench Dips No Target Time. Just lift some weight, get a good pump and have fun. Strength/Accessory Posterior Leg Accessory (Checkmark) 10 Minute EMOM :40 of Rower Hamstring Curls, :20 rest :40 of Feet Elevated Glute Bridges, :20 rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Single Leg Split Stance RDL 6×6/6. Build up to a moderate weight. *Complete on a 2:30 Clock The Empire Strikes Back (AMRAP – Reps) Freedom (RX+) 6 Rounds for Max Reps :30 Max DB Power Cleans (35s/25s) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Independence (RX) 6 Rounds for Max Reps :30 Max DB Power Cleans (25s/15s) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Liberty 6 Rounds for Max Reps :30 Max DB Power Cleans (light) :30 Seconds Rest :30 Max Single Unders (Divide by 2) :30 Seconds Rest Workout Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Single Leg Split Stance RDL 6×6/6. Build up to a moderate weight. *Complete on a 2:00 Clock The Empire Strikes Back (AMRAP – Reps) Freedom (RX+) 6 Rounds for Max Reps :30 Max Power Cleans (95/65) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Independence (RX) 6 Rounds for Max Reps :30 Max DB Power Cleans (25s/15s) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Liberty 6 Rounds for Max Reps :30 Max DB Power Cleans (light) :30 Seconds Rest :30 Max Single Unders (Divide by 2) :30 Seconds Rest Workout Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Workout The Force Awakens (Time) Freedom (RX’d) 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24/20) Handstand Push Ups (KG conv: 43/29) Independence 21-15-9 Hang Power Snatch (75/55) Box Jump Overs (20/16) 15-12-9 Handstand Push Ups (KG conv: 34/25) Liberty 21-15-9 Hang Alternating Dumbbell Snatch (light) Box Step Ups (20/16) Dumbbell Push Press (light) Target time: Sub 9:00 Time cap: 12:00 Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skill 2k Row (Time) Max Effort 2k RowWith a partner review row mechanics: Drive Phase -Legs -Torso -Arms Catch Phase -Arms -Torso -Legs Heels down/low. 250m intervals at 22-25 SPM, 25-28 SPM, 28-30 SPM, 30+ SPM Workout Revenge of the Sith (Time) Freedom (RX+) 1,000m Row Buy In Then 3 Rounds 20 GHD’s Or V-Ups 20 DB Bench Press (50/35) Independence (RX) 3 Rounds 25 Abmat Sit Ups 20 DB Bench Press (35/25) Then 800/700m Row Liberty 3 Rounds 20 Abmat Sit Ups 20 DB Bench Press (light) Then 600/500m Row Target time: Sub 15:00 Time cap: 20:00 Aim for unbroken sets for sit ups/v-ups or broken in to small sets with short rest. Break the DB Bench up early and often to avoid burnout in the later rounds. The row will get the heart rate up and going, but the tone...Read more