CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Count ‘Em (Time) Freedom (RX+) 4 Rounds on a 7:00 Clock 200m Run or 250m Row 20 Box Jump Overs (24/20) 20 Handstand Push Ups 20 GHD or V-Ups *Rest with remaining Time Independence (RX) 4 Rounds on a 7:00 Clock 200m Run or 250m Row 16 Box Jump/Step Overs (24/20) 16 Handstand Push Ups 16 V-Ups *Rest with remaining Time Liberty 4 Rounds on a 7:00 Clock 150m Run or 200m Row 16 Step Ups (20/16) 16 Hand Release Push Ups 16 Ab Mat Sit Ups *Rest with remaining Time Target time per Rounds: 3-3:30 Minimum time before scaling: 4:00 Aim for unbroken on everything outside of handstand push ups. Do your best to keep rest periods short and right back to movement. Ideally you’re finishing with plenty of rest round to round. Cooldown/Mobility Mobility (No Measure) 1 min standing...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Count ‘Em (Time) Freedom (RX+) 4 Rounds on a 6:00 Clock 200m Run or 250m Row 20 Box Jump Overs (24/20) 20 Handstand Push Ups 20 GHD or V-Ups *Rest with remaining Time Independence (RX) 4 Rounds on a 6:00 Clock 200m Run or 250m Row 16 Box Jump/Step Overs (24/20) 16 Handstand Push Ups 16 V-Ups *Rest with remaining Time Liberty 4 Rounds on a 6:00 Clock 150m Run or 200m Row 16 Step Ups (20/16) 16 Hand Release Push Ups 16 Ab Mat Sit Ups *Rest with remaining Time Target time per Rounds: 3-3:30 Minimum time before scaling: 4:00 Cooldown/Mobility Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Front Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Tear of the Roof (Time) Freedom (RX+) 5 Rounds 15/12 Calorie Air Bike 10 Burpee Deadlifts (50/35) 250m Run Independence (RX) 5 Rounds 12/10 Calorie Air Bike 10 Burpee Deadlifts (35/25) 200m Run Liberty 5 Rounds 10/8 Calorie Air Bike 10 Burpee Deadlifts (light) 150m Run Target time: 12-14 minutes Time cap: 16 minutes Settle in to a pace you can maintain early on. Aim for 2:30 per round and do your best to stay within 3-5 seconds each round. Smooth transitions in and out. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Tear of the Roof (Time) Freedom (RX’d) 5 Rounds 10 Shuttle Runs 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 Rounds 8 Shuttle Runs (50ft) 12/10 Calorie Air Bike 15ft Handstand Walk (Or 2 Wall Walks) Liberty 5 Rounds 8 Shuttle Runs (50ft) 10/8 Calorie Air Bike 25ft Bear Crawl Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Front Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Tear of the Roof (Time) Freedom (RX+) 5 Rounds 15/12 Calorie Air Bike 10 Burpee Deadlifts (50/35) 250m Run Independence (RX) 5 Rounds 12/10 Calorie Air Bike 10 Burpee Deadlifts (35/25) 200m Run Liberty 5 Rounds 10/8 Calorie Air Bike 10 Burpee Deadlifts (light) 150m Run Target time: 15 minutes Time cap: 20 minutes Settle in to a pace you can maintain early on. Aim for 3:00-3:30 per round and do your best to stay within 3-5 seconds each round. Smooth transitions in and out. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more