CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Cinnamon Raisin Bagel (3 Rounds for time) Freedom (RX+) 0-5:00 6 Rounds 3 Power Snatch (95/65) 6 Burpees over Bar 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence (RX) 0-5:00 5 Rounds 3 Power Snatch (95/65) 6 Burpees over Bar 5-10:00 3 Rounds 3 Wall Walks 8 Toes to Bar 10-15:00 25/22 Calorie Bike Liberty 0-5:00 6 Rounds 3 Power Snatch (light) 6 Up Downs 5-10:00 3 Rounds 3 Pike Walks 10 Abmat Sit Ups 10-15:00 21/18 Calorie Bike Target time each set: 3:30 Time cap each set: 4:00 Each separate interval should be done hard. The faster you finish, the longer you rest. Busy groups, partner...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5 Lunge Steps (each side) 5 Back Squats (empty – build across sets) 2. Strength 5 sets of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 2 Lateral Burpee Over Dumbbells 10ft Single Dumbbell Lunge (build in weight) 5/4 Calorie Air Bike Strength/Accessory Back Squat 5 sets of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. Workout Everything Bagel (Time) Freedom (RX’d) 5 Rounds 10 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (50/35) 20/16 Calorie Air Bike (KG...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Everything Bagel (Time) Freedom (RX+) 5 Rounds 10 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (50/35) 20/16 Calorie Air Bike or 400m Run Independence (RX) 5 Rounds 8 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (35/25) 16/13 Calorie Air Bike or 300m Run Liberty 5 Rounds 8 Up Downs 16 Lunges 12/10 Calorie Air Bike or 250m Run Target time: 12-14 minutes Time cap: 16 minutes Come out with a steady pace from the beginning. The biking to burpee combo will catch up in later rounds. Start the bike strong and finish easy. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Everything Bagel (Time) Freedom (RX’d) 5 Rounds 10 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (50/35) 20/16 Calorie Air Bike (KG conv: 22.5/15 DB) Independence 5 Rounds 8 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (35/25) 16/13 Calorie Air Bike (KG conv: 15/10 DB) Liberty 5 Rounds 8 Up Downs 50ft Walking Lunge 12/10 Calorie Air Bike 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 Back Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Everything Bagel (Time) Freedom (RX+) 5 Rounds 10 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (50/35) 20/16 Calorie Air Bike or 400m Run Independence (RX) 5 Rounds 8 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (35/25) 16/13 Calorie Air Bike or 300m Run Liberty 5 Rounds 8 Up Downs 16 Lunges 12/10 Calorie Air Bike or 250m Run Target time: 12-14 minutes Time cap: 16 minutes Come out with a steady pace from the beginning. The biking to burpee combo will catch up in later rounds. Start the bike strong and finish easy. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min...Read more