CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Power Clean + Power Clean 10x(1+1), work up to a light to moderate weight. *Complete on a 1:30 Clock Workout French Toast Bagel (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 8 10 Box Jump Overs (24/20) 6 Hand Release Push Ups 2 Deadlifts (275/185) Independence (RX) AMRAP 8 10 Box Jump/Step Overs (24/20) 6 Hand Release Push Ups 2 Deadlifts (225/155) Liberty AMRAP 8 10 Step Ups (20/16) 6 Horizontal Bar Push Ups 2 Deadlifts (moderate) Target 4+ Rounds The first round you should be able to knock out fast, but pace yourself for the long haul. This week was already heavy, this WOD is preserving midline stability through the hand release push ups and heavy deadlifts under fatigue. Listen to your body when you set the weight for your deadlifts. Remember, it’s just conditioning. Cooldown/Mobility Mobility (No Measure)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Asiago Bagel (Checkmark) Freedom (RX+) EMOM 30 1- 15/12 Calorie Row 2- 15 Wallballs (20/14) 3- 60 Double Unders 4- 10 Chest to Bar Pull Ups 5- Rest Independence (RX) EMOM 30 1- 12/10 Calorie Row 2- 12 Wallballs (20/14) 3- 40 Double Unders 4- 10 Pull Ups 5- Rest Liberty EMOM 30 1- 10/8 Calorie Row 2- 12 Wallballs (light) 3- 60 Single Unders 4- 10 Jumping Pull Ups 5- Rest Target time each minute: :30 Time cap each minute: :40 This workout is all about accumulation and working through an oxygen deficit in the later rounds. Aim for a weight or skill that can be done unbroken or with very little rest. Scale reps on this workout before you scale weight or skill. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every Minute (10:00) 5 Power Snatches (+5lbs total from Wk 2) 3. Workout Prep 2 sets: 5 Dumbbell Bench (build in weight) 5 Sit Ups Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatches (+5lbs total from Wk 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout French Toast Bagel (2 Rounds for reps) Freedom (RX’d) 8 sets: 30-Second Max Dumbbell Bench (35s/25s) 30-Second Max Sit Ups 30-Second Rest (KG conv: 15/10 DBs) Score: total bench reps as set 1 and total sit-ups as set 2. Independence 8 sets: 30-Second...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Asiago Bagel (Checkmark) Freedom (RX+) EMOM 30 1- 15/12 Calorie Row 2- 15 Wallballs (20/14) 3- 60 Double Unders 4- 10 Chest to Bar Pull Ups 5- Rest Independence (RX) EMOM 30 1- 12/10 Calorie Row 2- 12 Wallballs (20/14) 3- 40 Double Unders 4- 10 Pull Ups 5- Rest Liberty EMOM 30 1- 10/8 Calorie Row 2- 12 Wallballs (light) 3- 60 Single Unders 4- 10 Jumping Pull Ups 5- Rest Target time each minute: :30 Time cap each minute: :40 This workout is all about accumulation and working through an oxygen deficit in the later rounds. Aim for a weight or skill that can be done unbroken or with very little rest. Scale reps on this workout before you scale weight or skill. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch...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 (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