CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Shoulder Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Workout Workout (Time) “I’m gonna take a nap. Turkey makes me sleepy.” Freedom (RX+) 10 Thrusters (135/95) 100 Double Unders 8 Thrusters (135/95) 80 Double Unders 6 Thrusters (135/95) 60 Double Unders 4 Thrusters (135/95) 40 Double Unders 2 Thrusters (135/95) 20 Double Unders Independence (RX) 10 Thrusters (115/80) 75 Double Unders 8 Thrusters (115/80) 60 Double Unders 6 Thrusters (115/80) 45 Double Unders 4 Thrusters (115/80) 30 Double Unders 2 Thrusters (115/80) 15 Double Unders Liberty 10 Dumbbell Thrusters (light) 100 Single Unders 8 Dumbbell Thrusters 80 Single Unders 6 Dumbbell Thrusters 60 Single Unders 4 Dumbbell Thrusters 40 Single...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Believe Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 7 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 5 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders (KG conv: 70/45 SB, 83/56 PC) Independence 50 Double Unders 9 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 7 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 5 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders (KG conv: 45/32.5 SB, 70/48 PC) Liberty 75 SIngle Unders 12 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 10 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 8 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders Target Time: 7-9 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1 Snatch + 2 Overhead Squats (build-in weight) 10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches 3 Strict Pull-ups or 1 Rope Climb (half way) Workout Workout (Checkmark) AFC Richmond Freedom (RX’d) Every 1:00 (24:00) Min 1: 6 Overhead Squats (155/105) Min 2: 25ft Handstand Walk Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs) (KG conv: 70/48) Independence Every 1:00 (24:00) Min 1: 6 Overhead Squats (135/95) Min 2: 10 Handstand Shoulder Touches (against wall, facing either way) Min 3: 6 Strict Pull Ups (Or 1 Rope Climb) (KG conv: 61/43)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Snatch (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Assault Bike (7/9 Calorie Echo Bike) Max Alt DB Snatch TARGET SCORE Target Reps Each Set 3-5 Alternate Rounds with Partner Hit the bike hard. Slow down, take a deep breath, and hit smooth clean singles. Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Bike Max Clean (Light) TARGET SCORE Target Reps Each Set 3-5 Alternate Rounds with Partner Hit the bike hard. Slow down, take a deep breath, and hit smooth clean singles. Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more