CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Cinnamon Raisin Bagel (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 10x50ft Shuttle Runs 5 Wall Walks 10x50ft Shuttle Runs 15 Deadlifts (185/125) (KG conv: 83/56 DL, 15m Shuttle) Independence 15:00 AMRAP 10x50ft Shuttle Runs 3 Wall Walks 10x50ft Shuttle Runs 15 Deadlifts (155/105) (KG conv: 70/48 DL, 15m Shuttle) Liberty 15:00 AMRAP 6x50ft Shuttle Runs 5 Inch Worms 6x50ft Shuttle Runs 10 Dumbbell Deadlifts (light) Target number of Rounds: 4 +Rounds Minimum number of Rounds before scaling: 3.5 rounds Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

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 (135/95) 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 6 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 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 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 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 (AMRAP – Rounds and Reps) Freedom (RX+) 0-5:00 1000m/900m Row 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence 15:00 AMRAP 10x50ft Shuttle Runs 3 Wall Walks 10x50ft Shuttle Runs 15 Deadlifts (155/105) (KG conv: 70/48 DL, 15m Shuttle) Liberty 15:00 AMRAP 6x50ft Shuttle Runs 5 Inch Worms 6x50ft Shuttle Runs 10 Dumbbell Deadlifts (light) Target number of Rounds: 4 +Rounds Minimum number of Rounds before scaling: 3.5 rounds Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

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