CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds 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) Bike Erg Lactate Threshold 5 Min at RPE3 (or 75 RPM) 10x (30 Sec at RPE8, 30 Sec at RPE2) 5 Min at RPE3 (or 75 RPM) 10 Min at RPE5 (or 85 RPM) 5 Min at RPE3 (or 75 RPM) 8 Min at RPE7 (or 95-100 RPM) 3 Min at RPE3 (or 75 RPM) 6 Min at RPE9 (or 100+ RPM) 1 Min at RPE3...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Potato Salad Freedom (RX+) Teams of 2 200m Partner Run 20 Synchro Wall Balls (20/14) 40 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 30 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 10 Handstand Push Ups Independence (RX) 200m Partner Run 20 Synchro Wall Balls (14/10) 32 Handstand Push Ups or 40 Hand Release Push Ups 200m Partner Run 20 Synchro Wall Balls (14/10) 24 Handstand Push Ups or 30 Hand Release Push Ups 200m Partner Run 20 Synchro Wall Balls (14/10) 16 Handstand Push Ups or 20 Hand Release Push Ups 200m Partner Run 20 Synchro Wall Balls (14/10) 8 Handstand Push Ups or 10 Hand Release Push Ups Liberty 200m Partner Run 15 Synchro Wall Balls...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Front Squat 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (Time) Tater Tots Freedom (RX+) 160 Box Step-ups (20” all athletes) * Every 2:00 (including 0:00) perform 4 Power Cleans (185/125) Independence (RX) 160 Box Step-ups (20” all athletes) Every 2:00 (including 0:00) perform 4 Power Cleans (135/95) Liberty 120 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Power Cleans (moderate) Target time: 10-14 minutes Time cap: 18 minutes Come out with a steady pace on the step ups. Target a number that is easily sustainable without jacking your heart rate up too high. Cleans should be heavier. Take your time to set up and execute each rep. Mobility Mobility (No Measure) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (2 Rounds for time) French Fried Potatoes Freedom (RX+) 2 sets (1 set every 8:00) 20/16 Calorie Air Bike or 300m Run 20 V-Ups 25 Alternating Dumbbell Snatches (50/35) 20/16 Calorie Air Bike or 300m Run 20 V-Ups Independence (RX) 2 sets (1 set every 8:00) 16/13 Calorie Air Bike or 250m Run 15 V-Ups 25 Alternating Dumbbell Snatches (35/25) 16/13 Calorie Air Bike or 250m Run 15 V-Ups Liberty 2 sets (1 set every 8:00) 12/10 Calorie Air Bike or 200m Run 16 Sit Ups 20 Alternating Dumbbell Snatches (light) 12/10 Calorie Air Bike or 200m Run 16 Sit Ups Target time each set: 4-5 minutes Time cap each set: 6 minutes Move at a hard pace you can maintain throughout. Don’t blow...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk 10×1. Build to a Heavy Single * complete on a 1:30 clock * Workout Workout (3 Rounds for reps) Potatoes Au Gratin Freedom (RX+) 3 sets: 5:00 AMRAP 8 Overhead Squats (95/65) 8 Burpee Over Bar 8 Pull Ups -rest 3:00 between sets- Independence (RX) 3 sets: 5:00 AMRAP 8 Front Squats (75/55) 7 Burpee Over Bar 6 Pull Ups -rest 3:00 between sets- Liberty 3 sets: 5:00 AMRAP 5 Dumbbell Front Squats (light) 5 Up Downs 5 Jumping Pull Ups -rest 3:00 between sets- Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2 Rounds Restart each round at squats. Reps are low to attempt unbroken sets throughout. Scale the reps on squats/pull ups if needed. Shake out the arms during transitions, the goal is 75 seconds per round. Mobility Mobility (Checkmark) 1...Read more