CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Thruster (5-4-3-2-2-2, build up to moderate or heavy weight for the workout.) Workout (Time) Acai Bowls Freedom (RX+) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Independence (RX) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Liberty For Time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Thrusters (light) 8/6 Calorie Bike Erg after each set Target time: 14-16 minutes Time cap: 20 minutes Stay Calm and Rest on the Run. Aim to hit the thrusters hard. The workout is going to get hard in the late rounds, dig in! Accessory (Checkmark) Every min (10 mins): 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow Negative Beginner: Ring Row/Lat Pull Down (5-8 reps) Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×3, Last 3 Sets at 75%) Power Clean + Hang Power Clean + Push Jerk (1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets: * Work up to a Heavy, Unbroken set) Cooldown/Mobility (Checkmark) 1:00 Barbell Grip Smash (each side) 1:00 Foam roll glutes (each side) 1:00 Trap Smash (each side) Workout (AMRAP – Rounds and Reps) Hawaiian Shave Ice Freedom (RX+) 7:00 Amrap 3 Power Cleans (185/125) 5 Box Jumps (30/24) Independence (RX) 7:00 Amrap 3 Power Cleans (155/105) 5 Box Jumps (24/20) Liberty 7:00 Amrap 5 Dumbbell Power Cleans (moderate) 8 Box Step Ups (20/16) Target Rounds: 8+ rounds Minimum Rounds before Scaling: 6 rounds Keep a steady pace through each round, don’t come out hot! Come to full extension with both feet on top of the box…every, single,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout (Time) Huli Huli Chicken Freedom (RX+) 4 sets (New set every 5:00) 20/16 Calorie Assault Bike (16/13 Calorie Echo) 20 Wall Balls (20/14) 16 Overhead Plate Lunge (45/25) Independence (RX) 4 sets (New set every 5:00) 16/14 Calorie Assault Bike (15/12 Calorie Echo) 20 Wall Balls (14/10) 16 Overhead Plate Lunge (25/15) Liberty 4 sets (New set every 5:00) 15/12 Calorie Bike Erg 15 Wall Ball Thrusters (light) 16 Lunge Target time each set: 2:15-3 minutes Time cap each set: 3:30 The bike should be 75 seconds or less, otherwise scale. Aim to go unbroken for wallballs and lunges. This is harder than it looks, accept that it’s going to hurt.  If round 1 is tough, SCALE! Snatch Push Press + Overhead Squat 3 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10 minutes (5...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 (2 Min at RPE7, 3 Min at RPE7.5) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) “Workout Two” Freedom (RX’d) Teams of 2 3 Rounds 15 Synchro Box Jump Overs (24/20) 30 Power Snatch (135/95)(split) (KG Conv: 61/43) Individual Option 3 Rounds 15 Box Jump Overs (24/20) 15 Power Snatch (135/95) (KG Conv: 61/43) Independence Teams of 2 3 Rounds 15 Synchro Box Jump Overs (20/16) 30 Power Snatch (95/65)(split) (KG Conv: 43/29) Liberty Teams of 2 3 Rounds 15 Synchro Box Step Up and Overs (24/20) 30 Power Cleans (light)(split)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) “Food Coma” Freedom (RX’d) Teams of 2 150/120 Calorie Assault Bike (Or 120/100 Calorie Echo) 100 Front Squats (135/95) 50 Synchro Bar Facing Burpees Independence (RX) Teams of 2 120/100 Calorie Assault Bike (Or 100/80 Calorie Echo) 100 Front Squats (95/65) 40 Synchro Bar Facing Burpees Liberty Teams of 2 100/80 Calorie Bike Erg 100 Dumbbell Front Squats (light) 30 Synchro Up Downs Target time: 21-23 minutes Time cap: 30 minutes Split up the reps to keep intensity. Time is going to be made or lost with the finale.  Keep on moving for burpees. Cooldown/Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more