CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk 9 sets: 1 Power Clean + 1 Push Jerk. Last 4 at 70% of 1RM Clean & Jerk) * Complete a set every 1:45 * Workout Workout (3 Rounds for calories) “Goonies Never Say Die!” Freedom (RX+) 3 sets 3:30 AMRAP 400m Run/Row Max Calorie Bike in remaining time *Rest 1:30 between sets* Independence (RX) 3 sets 3:30 AMRAP 350m Run/Row Max Calorie Bike in remaining time Rest 1:30 between sets Liberty 3 sets 3:30 AMRAP 300m Run/Row Max Calorie Bike in remaining time Rest 1:30 between sets Target number of Calories each set: 25+/18+ Calories Minimum number of Calories before scaling: 18/12 Calories Moderate, consistent pace on the run. The goal is to finish under the 2:00 mark. Heart rate is going to spike up hard as the workout progresses, don’t blow yourself out on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch + Overhead Squat 8 sets: 1 Squat Snatch + 1 Overhead Squat, Last 4 at 75% of 1RM Snatch) * Complete a set every 1:45 * Workout Workout (AMRAP – Rounds and Reps) The Goonies Freedom (RX+) 15:00 AMRAP 10 Single Dumbbell Box Step Ups (50/35) (20) 20 V-Ups 16 Single Dumbbell Lunge (50/35) Independence (RX) 15:00 AMRAP 10 Single Dumbbell Box Step Ups (35/25) (20) 20 V-Ups 16 Single Dumbbell Lunge (35/25) Liberty 15:00 AMRAP 10 Single Dumbbell Box Step Ups (light) (20/16) 20 Sit Ups 16 Lunge Target number of Rounds: 6+ Rounds (2:30 pace) Minimum number of Rounds before scaling: 4 Rounds (3:45 pace) This is a leg and gut punisher, do your best to establish a stable and steady pace in round 1. Avoid the temptation to full send the first two rounds. Ease in and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring OR Toes to Bar Liberty 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 9-11 minutes Time Cap: 14 minutes 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 3 Sets 1 Min Standing, High Damper at RPE5 (or 55 RPM) 30 Sec at RPE1-2 (Any RPM) *No rest between sets. 3 Sets 2 Min Standing, High Damper at RPE7 (or 60 RPM) 1 Min Seated, Low Damper at RPE5 (or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Asteroids Freedom (RX+) Teams of 2 110-90-70-50-30 Calorie Row 5-4-3-2-1 Sled Push (3×45/2×45) 200-200-200-200-200m Farmers Carry (50s/35s) *Female Calories (80-64-48-32-16) Independence (RX) Teams of 2 100-80-60-40-20 Calorie Row 5-4-3-2-1 Sled Push (3×45/2×45) 200-200-200-200-200m Farmers Carry (35s/25s) * Female Calories (80-64-48-32-16) Liberty Teams of 2 50-40-30-20-10 Calorie Row 100-80-60-40-20m Sled Push (2×45/1×45) 200-200-200-200-200m Farmers Carry (moderate) * Female Calories (40-32-24-16-8) Target time: 26-29 minutes Time cap: 36 minutes Alternate as needed for all movements. Choose a partner where you can share one set of each piece of equipment. Either same abilities or one partner scales to the other. Slow and steady pace. Option 1: Gymnastics Skill Work Toes to Bar: Week 3 Day 2 (Checkmark) Toes to Bar: Week 3 Day 2 Take turns with a partner and rotate to the next station when complete. Station 1: Advanced: Accumulate 100...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Front Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Workout Half Holleyman (Time) Holleyman Freedom (RX+) 15 rounds 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) Independence (RX) 15 rounds 5 Wall Balls (14/10) 3 Handstand Push-ups 1 Power Clean (185/125) Liberty 15 rounds 5 Wall Balls Thrusters (light) 3 Pike Push-ups 2 Dumbbell Power Cleans (light) Target time: 8-12 minutes Time cap: 14 minutes Move with intention. Don’t come out hot. This workout will hit hard rounds 10-15, use the transitions as a chance to recover. The cleans are and should be heavy. Execute with purpose. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell,...Read more