CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Granny Smith (2 Rounds for reps) Freedom (RX+) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Squat Cleans (155/105) -rest 2:00 between sets- Independence (RX) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Squat Cleans (115/80) -rest 2:00 between sets- Liberty 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max DB Squat Cleans (moderate) -rest 2:00 between sets- Target number of reps each set: Air Bike: 16/13+ Calories Squat Cleans: 8-10 Reps Minimum number of reps before scaling: Air Bike: 14/11 Calories Squat Cleans: 6 Reps The bike pace should be moderate to hard. By the end of one minute you should feel a burn. Don’t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Granny Smith (2 Rounds for reps) Freedom (RX’d) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Burpee Box Get Over (30/24) -rest 2:00 between sets- Independence 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Burpee Box Get Over (24/20) -rest 2:00 between sets- Liberty 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Up Downs Box Step Ups (20/16) -rest 2:00 between sets- Target number of reps each set: Air Bike: 16/13+ Calories Burpee Box Get Overs: 12+ reps Minimum number of reps before scaling: Air Bike: 14/11 Calories Burpee Box Get Overs: 9 reps Gymnastics/Core Cooldown/Mobility Gymnastics: Core Conditioning (Day 1) (Time) Advanced: Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 seconds Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Miami Riverwalk (Time) Freedom (RX+) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run or 2000m Bike (together) 40 Bench Press (155/95) (split as needed) 800m Run or 2000m Bike (together) 20 Bench Press (185/105) (split as needed) 800m Run or 2000m Bike (together) Independence Teams of 2 60 Bench Press (115/75) 600m Run or 1500m Bike (together) 40 Bench Press (135/85) 600m Run or 1500m Bike (together) 20 Bench Press (155/95) 600m Run or 1500m Bike (together) Liberty Teams of 2 40 Dumbbell Bench Press (light) 400m Run or 1000m Bike (together) 30 Dumbbell Bench Press (light) 400m Run or 1000m Bike (together) 20 Dumbbell Bench Press (light) 400m Run or 1000m Bike (together) Target time: sub 18 minutes Time cap: 25 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side)...Read more