CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout Workout (2 Rounds for reps) Ted Lasso Freedom (RX’d) 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Pull-ups 3x50ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score. Independence 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 8 Pull-ups 3x50ft Shuttle Runs 10 V-ups -Rest 3:00 between sets- * One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score. Liberty 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Ring Rows 3x50ft Shuttle Runs 15 Sit ups -Rest 3:00...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 8×2 Snatch Grip Push Press + 1 Overhead Squat *Complete on a 2:00 Clock Shoulder to Overhead + Front Squat 8×2 Push Press + 1 Front Squat *Complete on a 2:00 Clock Workout Workout (2 Rounds for reps) Ted Lasso Freedom (RX+) 2 sets: 6:00 AMRAP 3x48ft Shuttle Runs 10 Pull-ups 3x48ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score. Independence (RX) 2 sets: 6:00 AMRAP 3x48ft Shuttle Runs 8 Pull-ups 3x48ft Shuttle Runs 10 V-ups -Rest 3:00 between sets- * One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score. Liberty 2 sets: 6:00 AMRAP...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 8×2 Snatch Grip Push Press + 1 Overhead Squat *Complete on a 2:00 Clock Shoulder to Overhead + Front Squat 8×2 Push Press + 1 Front Squat *Complete on a 2:00 Clock Workout Workout (2 Rounds for reps) Ted Lasso Freedom (RX+) 2 sets: 6:00 AMRAP 4x40ft Shuttle Runs 10 Pull-ups 4x40ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 20 feet down + 20 feet back. Each full shuttle run of 40 feet counts as one rep in score. Independence (RX) 2 sets: 6:00 AMRAP 4x40ft Shuttle Runs 8 Pull-ups 4x40ft Shuttle Runs 10 V-ups -Rest 3:00 between sets- * One shuttle run = 20 feet down + 20 feet back. Each full shuttle run of 40 feet counts as one rep in score. Liberty 2 sets: 6:00 AMRAP...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target Distance: 2400/1750m+ Minimum Distance before scaling: 2000/1400m Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 2 Sets 2 Min at RPE7 -1 Min Rest- 1 Min at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional Part 2 (Recommended) 5 Sets (Damper 8-10): 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9.5, No Rest 10 Sec Seated at RPE10 *Rest 2 Min between sets. This workout can alternatively be done on another machine or as a...Read more

Announcements Bring a Buddy Week is Monday 11/6 through Saturday 11/11. Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about! CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereFreedom (RXd): For Time: 1000 Box...Read more