CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×3+, Last Set at 80%) Workout (AMRAP – Rounds and Reps) Harp Seal Freedom (RX+) Death By Bike Erg & GHD Every 2 minutes: 12 GHD Sit Ups (Or 12 Stick Sit Ups) Assault/Echo Bike Calories *Start with 10/8 Calories or 14/12 on Rower and add 2 calories every set until unable to complete in 2 minutes. Independence Every 2 minutes: 10 V-Ups Assault/Echo Bike Calories or Row Calories Start with 8/6 Calories on Bike or 12/10 on Rowerand add 2 calories every set until unable to complete in 2 minutes. Liberty Every 2 minutes: (6 sets) 12 Sit Ups) 10/8 Bike Erg Calories (Or Assault Bike) Target Round: Make it into the 6th Round Minimum Round before scaling: 4Rounds Bike and Row Hard for the first 3-5 Calories every round WOD will cap at 8 Rounds. If you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Deadlift + Power Clean + Push Press/Jerk 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set Workout (4 Rounds for reps) Arctic Fox Freedom (RX+) 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (35s/20s) (20” – all athletes) Max Strict Handstand Push Ups in the remaining time -rest 1 minute between sets- Independence (RX) 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (25s/15s) (20” – all athletes) Max Handstand Push Ups in the remaining time -rest 1 minute between sets- Liberty 4 sets 2:30 AMRAP 20 Box Step Ups (20” – all athletes) Dumbbell Shoulder Press in the remaining time (light) -rest 1 minute between sets- Target number of reps each set: 15+ reps Minimum number of reps before scaling: 10 reps Stay consistent...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2, Last 3 Sets at 80%) Workout (AMRAP – Rounds and Reps) Narwhal Freedom (RX+) AMRAP 12 Minutes 4 Bar Muscle Ups (Or 8 Chest to Bar Pull-ups) 300m Run/750m Bike Independence (RX) AMRAP 12 Minutes 3 Bar Muscle Ups (Or 6 Chest to Bar Pull-ups) 300m Run/750m Bike Liberty AMRAP 12 Minutes 8 Jumping Pull-ups 200m Run/500m Bike Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds This is all about setting a pace. Come out smooth and steady. Strong Hips for Muscle Ups, false grip if you struggle with turnover. Stay loose on the run. Accessory Alt. Incline DB Bench *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets heavy. Focus: Set a bench up at an incline that will allow for a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – 7 Sets on a 2:00 Clock Workout (2 Rounds for time) Polar Bear Freedom (RX+) 3 rounds 10 Front Squats (95/65) 10 Toes to Bar 10 Burpee Over Bar -rest until minute 7:00- 30 Burpee Over Bar 30 Toes to Bar 30 Front Squats (95/65) Independence (RX) 3 rounds 10 Front Squats (75/55) 10 Knees to Elbows 10 Burpee Over Bar -rest until minute 7:00- For Time: 30 Burpee Over Bar 30 Knees to Elbows 30 Front Squats (75/55) Liberty 3 rounds 10 Dumbbell Front Squats (light) 10 Alt V- Ups 10 Up Downs -rest until minute 7:00- For Time: 30 Up Downs 30 Alt V-Ups 30 Dumbbell Front Squats (light) Target time each set: 4-5 Minutes Time cap each set: 6 minutes Quick Transitions between...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Rounds 3x (3 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) Cathey Crime Scene Freedom (RX’d) 3 rounds 30 Dumbbell Bench Press (50s/35s) 90 Double Unders (KG Conv: DB 22.5/15) Independence 3 rounds 30 Dumbbell Bench Press (35s/25s) 75 Double Unders (KG Conv: DB 15/10) Liberty 3 rounds 20 Dumbbell Bench Press (light) 90 Single UndersRead more