CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Front Squat (8×3, Last 3Sets at 85% * Complete a set on the 2 minutes *) Workout (Time) I Knew You Were Trouble Freedom (RX+) For Time: 50/40 Calorie Bike or 800m Run 50 Pull-ups 50/40 Calorie Bike or 800m Run Independence (RX) For Time: 40/32 Calorie Bike or 600m Run 35 Pull-ups 40/32 Calorie Bike or 600m Run Liberty For Time: 30/24 Calorie Bike or 400m Run 40 Ring Rows 30/24 Calorie Bike 400m Run Target time: 7-9 minutes Time cap: 12 minutes Moderate to high intensity. Focus on grip and kip/butterfly with an elevated heart rate. Aim for quick, big sets. When you turn hit the last half of your second bike or run, open it up. Mobility (Checkmark) 1 min seal pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×3, Last 2 Sets at 85% * Complete a set on the 2 minutes * Workout (2 Rounds for time) Taylor Swift Freedom (RX+) 2 Sets: 12 Devils Press (50s/35s) 50 Double Unders 8 Devils Press (50s/35s) 50 Double Unders 4 Devils Press (50s/35s) 50 Double Unders -rest 2 minutes between sets- Independence (RX) 2 Sets: 12 Devils Press (35s/25s) 35 Double Unders 8 Devils Press (35s/25s) 35 Double Unders 4 Devils Press (35s/25s) 35 Double Unders -rest 2 minutes between sets- Liberty 2 Sets: 12 Dumbbell Clean and Jerks (light) 50 Single Unders 8 Dumbbell Clean and Jerks (light) 50 Single Unders 4 Dumbbell Clean and Jerks (light) 50 Single Unders -rest 2 minutes between sets- Target time each set: 5:30-6:30 minutes Time cap each set: 8 minutes Moderate to steady pace through this one. Try to match your...Read more

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 (Distance) “BikeErg Lactate Intervals” 5 Sets 1 Min Easy, Standing, High Damper (55-60 RPM), 1 Min Hard, Seated, Low Damper (95 RPM) No rest between sets. -Rest 2 Min- 5 Sets 1 Min Mod, Standing, High Damper (60-65 RPM), 1 Min Mod, Seated, Low Damper (85 RPM) No rest between sets. -Rest 2 Min- 5 Sets 1 Min Hard, Standing, High Damper (65-70 RPM), 1 Min Easy, Seated, Low Damper (75 RPM) No rest between sets. Total: 34 Min Workout Two (Time) Volkswagen Freedom (RX’d) 21-18-15-12-9-6-3 Kettlebell Swings (53/36) 42-36-30-24-18-12-6 Walking Lunge Steps (KG conv: KB 22.5/15) Independence 21-18-15-12-9-6-3 Kettlebell Swings (36/25) 42-36-30-24-18-12-6 Walking Lunge Steps (KG conv: KB 15/10) Liberty 18-16-14-12-10-8-6 Russian Kettlebell Swings (light) 36-32-28-24-20-16-12 Box Step Ups (16/12)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD (Time) Ford Freedom (RX+) Teams of 2 30 Rope Climbs (split as desired) 100/80Calorie Row (split as desired) 60 Clean and Jerks (135/95) (split as desired) Independence (RX) Teams of 2 20 Rope Climbs (split as desired) 100/80Calorie Row (split as desired) 60 Clean and Jerks (115/80) (split as desired) Liberty Teams of 2 20 Zombie Rope Climbs 80/60 Calorie Row 60 Alternating Dumbbell Clean and Jerks (light) Target time: 14-16 minutes Time cap: 20 minutes Break up the movements to prevent partners from burning out. This is grip heavy, try to save it for the finale. Toss some chalk on your mitts, pump up the jams, and enjoy the weekend.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch (10×2, building up to 3-5 Sets at 70%) Power Clean (10×2, building up to 3-5 Sets at 70%) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups CrossFit Open 12.4 and 13.3 Freedom (RX+) 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Independence (RX) 12:00 Amrap 150 Wall Balls (14/10) 90 Double Unders 30 Bar Muscle Ups OR 30 Burpee Pull-ups Liberty 12:00 Amrap 20 Wall Ball Thrusters (light) 30 Single Unders 10 Burpee Pull-ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Break up the wallballs out of the gate. They’re the majority of the workout. Be quick, purposeful, but more importantly SMART! Once you finish wallballs, the hurt is mainly over and it’s all about skill....Read more