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 Deadlift 7×5, Last 2 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (8 Rounds for time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:20 Time cap each set: 1:30 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets of 5 Deadlifts @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Plain Bagel (8 Rounds for time) Freedom (RX’d) 2 Rounds: At 0:00 45 Crossover Single Unders 15/12 Calorie Row At 2:00 15/12 Calorie Row 45 Crossover Single Unders At 4:00 15/12 Calorie Row 15 Box Jump Overs (24/20) At 6:00 15 Box Jump Overs (24/20) 15/12 Calorie Row Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00. Independence 2 Rounds: At 0:00 45 Double Unders 12/10 Calorie Row At 2:00 12/10 Calorie Row 45 Double Unders At 4:00 12/10 Calorie Row 12 Box Jump Overs (24/20) At 6:00 12 Box Jump Overs (24/20) 12/10 Calorie Row Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00. Liberty 2 Rounds: At 0:00 45...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (Time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:20 Time cap each set: 1:30 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×5, Last 3 Sets at 80%+ *Complete on a 2:00 Clock Workout Plain Bagel (8 Rounds for time) Freedom (RX+) 8 Rounds on a 2:00 Clock 15/12 Calorie Row or 200m Run 8 American Swings (70/53) Independence (RX) 8 Rounds on a 2:00 Clock 12/10 Calorie Row or 150m Run 8 American Swings (53/35) Liberty 8 Rounds on a 2:00 Clock 10/8 Calorie Row or 100m Run 8 Russian Swings (moderate) Target time each set: 1:20 Time cap each set: 1:30 Looking for moderate to high intensity at a repeatable and sustainable effort. Use Round 1 as your gauge and make adjustments if necessary. Transition should be quick off the rower. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more