CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- Workout “HELP ME….I’M FEELING” (Part A) (Time) Freedom (RX’d) Part A: For Time: Max Effort, 500m Row -Rest till 10:00, then Part B- Independence No Change to Workout Liberty Part A: For Time: Max Effort, 300m Row -Rest till 10:00, then Part B- Target time: 1:20-1:30/1:35-1:50 Time cap: 2:30/3 minutes “HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps) Freedom (RX’d) Part B: Death by Shuttle Runs * Each shuttle run = 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty Part B: Death by Shuttle Runs (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20 Squat Snatch (75/55) 25/20 Calorie Air Bike 30 Toes to bar -rest 5 minutes- 30 Toes to bar 25/20 Calorie Air Bike 20 Squat Snatch (75/55) (KG conv: 34/25) Liberty 20 Dumbbell Snatch (light) 20/16 Calorie Air Bike 20 Hanging Knee Raises -rest 5 minutes- 20 Hanging Knee Raises 20/16 Calorie Air Bike 20 Dumbbell Snatch (light) Target time each set: 6:00-7:00 Time cap each set: 9 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch8x(1+1+1). Stay light. Work on extension of the hips and pulling under the bar. Build only slightly heavier than what you intend to use for the workout. *Complete on a 1:30 Clock Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX+) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike or 400m Run 40 Toes to bar -rest 4 minutes- 40 Toes to bar 30/24 Calorie Air Bike or 400m Run 20 Squat Snatch (95/65) Independence (RX) 20 Power Snatch (75/55) 25/20 Calorie Air Bike or 350m Run 30 Toes to bar -rest 4 minutes- 30 Toes to bar 25/20 Calorie Air Bike or 350m Run 20 Power Snatch (75/55) Liberty 20 Dumbbell Snatch (light) 20/16...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 2 Burpee Bar Muscle Ups -rest 3:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 3:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Shoulder Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout “Cheer up dude. It’s Christmas” (Time) Freedom (RX+) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 2:00 between sets- Independence (RX) 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 3 Burpee Chest to Bar -rest 2:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 2:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Moderate intensity to save energy for the bar muscle up/chest to bar/pull up at the end of each round. Test the water...Read more