CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit Push Ups (4in/2in) Liberty 3 Rounds 20/16 Calorie Air Bike 20 Push Ups Target Time: 7:30-9 minutes Time Cap: 12 minutes 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) Intervals: 2 Min at RPE3 (or 75RPM) 4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE7 (or 95 RPM), 3 Min at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “War” Freedom (RX+) Teams of 2 4 Rounds 1000m Run (Together) (or 1000m/850m Row – shared) 30 Single Dumbbell Synchro Lunge (50/35) 10 Burpee Chest to Bar Independence (RX) Teams of 2 4 Rounds 800m Run (Together) (800m/700m Row – shared) 30 Single Dumbbell Synchro Lunge (35/25) 10 Burpee Pull Ups Liberty Teams of 2 4 Rounds 600m Run (Together) (750m/600m Row – shared) 30 Synchro Lunge 10 Up Down to Jumping Pull Up Target time: 20-24 minutes Time cap: 28 minutes Let the slower runner set the pace for the run. Don’t blow up your pace round 1. Find your rhythm for lunges and go for unbroken. Settle in and embrace it. It’s a slow burner. Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm Dumbbell Press 5×6/6. Build to a moderate to heavy weight. Stabilize your midline with opposite arm. *Complete on a 2:30 Clock* Straight Leg Bridges (Checkmark) 5×15. Keep legs straight and hold top for 1 second. *Complete on a 2:30 Clock* Workout Workout (AMRAP – Rounds and Reps) “Uno” Freedom (RX+) 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks Round 3: 3 Power Cleans (155/105) + 3 Wall Walks Round 4: 6 Power Cleans (155/105) + 4 Wall Walks Round 5: 6 Power Cleans (155/105) + 5 Wall Walks Round 6: 6 Power Cleans (155/105) + 6 Wall Walks Round 7: 9 Power Cleans (155/105) + 7 Wall Walks ** The workout continues increasing in this manner until time is up. For scoring, note the round...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×2. Build up to a moderate to heavy weight. Workout Workout (Time) “Yu-Gi-Oh” Freedom (RX+) 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) ** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion. Independence (RX) 2 rounds 30 Kettlebell Goblet Squats (35/25) 30 Step Ups (24/20) 30 Kettlebell Swings (35/25) 30 Box Jumps (24/20)(OR Step Ups holding KB) Liberty 2 rounds 20 Kettlebell Goblet Squats (light) 20 Step Ups (20/16) 20 Russian Kettlebell Swings (light) 20 Step Ups (20/16) holding KB Target time: 10-12 minutes Time cap: 15 minutes Do your best to move through movements unbroken. Focus on breathing throughout and take advantage of recovery periods on the unweighted step ups. The second round is...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×1, Build to a heavy single for the day Front Squat 8×1, Build to a heavy single for the day Workout Workout (2 Rounds for time) “Rummy” Freedom (RX+) Odd Rounds: Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee to Target (8″/6″) 15/12 Calorie Row Even Rounds: 15/12 Calorie Air Bike 15 Burpee to Target (8″/6″) 15/12 Calorie Air Bike Independence 4 sets (1 set every 5:00) Odd Rounds: 12/10 Calorie Row 12 Burpee to Target (6″/4″) 12/10 Calorie Row Even Rounds: 12/10 Calorie Air Bike 12 Burpee to Target (6″/4″) 12/10 Calorie Air Bike Liberty 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 10/8 Calorie Row 10 Up Downs 10/8 Calorie Row Odd Sets: (5:00, 15:00) 10/8 Calorie Air Bike 10 Up Downs 10/8 Calorie Air Bike Target time each set: 2:30-3:30 Time cap each...Read more