CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Eiffel Tower (2 Rounds for time) Freedom (RX+) 10 Rounds on a 3:00 Clock Odd Rounds 4 Shuttle Runs 2 Wall Walks 3 Shuttle Runs 2 Wall Walks 2 Shuttle Runs Even Rounds 450/400m Row or 400m Run Independence (RX) 10 Rounds on a 3:00 Clock Odd Rounds 3 Shuttle Runs 2 Wall Walks 3 Shuttle Runs 2 Wall Walks 3 Shuttle Runs Even Rounds 400/350m Row or 350m Run Liberty 10 Rounds on a 3:00 Clock Odd Rounds 3 Shuttle Runs 2 Pike Walks 3 Shuttle Runs 2 Pike Walks 3 Shuttle Runs Even Rounds 350/300m Row or 300m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes We’re building an oxygen deficit in the later rounds. Don’t be surprised if it catches up. If the shuttle runs are hard on your hips, sub to a run....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 sets: 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 5 Shuttle Runs 1 Bear Crawl (25ft) 5 Shuttle Runs 1 Bear Crawl (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Shoulder Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Big Ben (Time) Freedom (RX+) 4 Rounds 15/12 Calorie Air Bike or 300m Run 15 Toes to Bar 100ft Farmer Carry (70s/50s) 5 Burpees to Target Independence (RX) 4 Rounds 12/10 Calorie Air Bike or 250m Run 12 Toes to Bar 100ft Farmer Carry (50s/35s) 5 Burpees to Target Liberty 4 Rounds 10/8 Calorie Air Bike or 200m Run 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Up Downs to Target Target time: 12-14 minutes Time cap: 16 minutes Use the first round to make adjustments. Speed up or slow down to maintain a sustainable effort. Toes to Bar/Variations should be done in 1-2 sets. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more