CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Power Clean 3 Position Power Cleans -High Hang -Knee -Floor10x(1+1+1), build to a moderate weight *Complete on a 1:30 Clock *You can rest and regrip between reps Workout Wade (Time) Freedom (RX+) 30/24 Calorie Bike or 400m Run 9 Hang Power Cleans (95/65) 24/18 Calorie Bike or 300m Run 7 Hang Power Cleans (135/95) 15/12 Calorie Bike or 200m Run 5 Hang Power Cleans (185/125) Independence (RX) 24/18 Calorie Bike or 300m Run 9 Hang Power Cleans (75/55) 15/12 Calorie Bike or 200m Run 7 Hang Power Cleans (95/65) 12/10 Calorie Bike or 150m Run 5 Hang Power Cleans (135/95) Liberty 15/12 Calorie Bike or 200m Run 9 Hang Power Cleans (light) 12/10 Calorie Bike or 150m Run 7 Hang Power Cleans (light) 8/6 Calorie Bike or 100m Run 5 Hang Power Cleans (light) Target time: 7-9 Minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “So what’s the sitch?” (Time) Freedom (RX+) Partition as wanted: 2000/1800m Row 100 Wallballs (20/14) 800m Run 100 Russian Swings (53/35) Independence (RX) Partition as wanted: 1600/1400m Row 800 Wallballs (20/14) 800m Run 80 Russian Swings (53/35) Liberty Partition as wanted: 1400/1200m Row 80 Wallballs (light) 600m Run 80 Russian Swings (light) Target time: 18-22 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 90% *Complete on a 2:00 Clock Workout “So what’s the sitch?” (Time) Freedom (RX+) Partition as wanted: 2000/1800m Row 100 Wallballs (20/14) 800m Run 100 Russian Swings (53/35) Independence (RX) Partition as wanted: 1600/1400m Row 800 Wallballs (20/14) 800m Run 80 Russian Swings (53/35) Liberty Partition as wanted: 1400/1200m Row 80 Wallballs (light) 600m Run 80 Russian Swings (light) Target time: 18-22 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 90% *Complete on a 2:00 Clock Workout “So what’s the sitch?” (Time) Freedom (RX+) Partition as wanted: 2000/1800m Row 100 Wallballs (20/14) 800m Run 100 Russian Swings (53/35) Independence (RX) Partition as wanted: 1600/1400m Row 80 Wallballs (20/14) 800m Run 80 Russian Swings (53/35) Liberty Partition as wanted: 1400/1200m Row 80 Wallballs (light) 600m Run 80 Russian Swings (light) Target time: 18-22 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Shoulder Press 8×2, Last 3 Sets at 90% *Complete on a 2:00 Clock Workout “Call me beep me, if you wanna reach me” (Time) Freedom (RX+) 30-24-18-12-6 Calorie Air Bike Dumbbell Bench Press (2×50/2×35) (Female calories: 24-20-14-10-5) Independence (RX) 24-18-14-10-6 Air Bike Calories Dumbbell Bench Press (2×40/2×25) (Female Calories: 20-16-12-8-4) Liberty 20-16-12-8-4 Air Bike Calories Bar Push Ups (Women’s Calories: 16-12-8-4-2) Target time: 10-12 minutes Time cap: 16 minutes Avoid burnout on the bench press in the early rounds by taking calculated breaks. As the reps decrease look to go unbroken. In bigger groups, one person start on the bike and the partner start on the bench. Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each...Read more