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 1000m/900m Row 5-10:00 3 Rounds 4 Wall Walks 12 Toes to Bar 10-15:00 30/27 Calorie Bike Independence (RX) 0-5:00 800m/700m Row 5-10:00 3 Rounds 3 Wall Walks 8 Toes to Bar 10-15:00 25/22 Calorie Bike Liberty 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 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 up. Start someone at the wall walks to keep the floor space open. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5 Bench Press (empty – build in weight) 2. Strength 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 1x50ft Shuttle Run 1 Wall Walk 3 Deadlifts (build in weight) Strength/Accessory Bench Press 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 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...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Everything Bagel (Time) Freedom (RX+) 5 Rounds 10 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (50/35) 20/16 Calorie Air Bike or 400m Run Independence (RX) 5 Rounds 8 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (35/25) 16/13 Calorie Air Bike or 300m Run Liberty 5 Rounds 8 Up Downs 16 Lunges 12/10 Calorie Air Bike or 250m Run Target time: 12-14 minutes Time cap: 16 minutes Come out with a steady pace from the beginning. The biking to burpee combo will catch up in later rounds. Start the bike strong and finish easy. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock 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 conv: 22.5/15 DB) Independence 5 Rounds 8 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (35/25) 16/13 Calorie Air Bike (KG conv: 15/10 DB) Liberty 5 Rounds 8 Up Downs 50ft Walking Lunge 12/10 Calorie Air Bike Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Everything Bagel (Time) Freedom (RX+) 5 Rounds 10 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (50/35) 20/16 Calorie Air Bike or 400m Run Independence (RX) 5 Rounds 8 Lateral Burpee Over Dumbbell 16 Single Dumbbell Lunges (35/25) 16/13 Calorie Air Bike or 300m Run Liberty 5 Rounds 8 Up Downs 16 Lunges 12/10 Calorie Air Bike or 250m Run Target time: 12-14 minutes Time cap: 16 minutes Come out with a steady pace from the beginning. The biking to burpee combo will catch up in later rounds. Start the bike strong and finish easy. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min...Read more