CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 10 GHD Sit Ups -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 10 V-Ups -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 10 Alternating V-Ups or Abmat Sit Ups -Rest 1:00- Target time each set: 1:10 Time cap each set: 1:20 Push the Row/Run and don’t let up for the core work. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/80) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing Burpees (KG conv: 43/29 BS, 52/36 FS, 61/43 OHS) Independence 25 Pull-ups 30 Back Squats (75/55) 25 Burpees -Rest 1:00- 15 Chest to Bar 20 Front Squats (95/65) 15 Burpees to 6 inch target -Rest 1:00- 7 Bar Muscle Ups (Or 14 Strict Pull Ups) 10 Overhead Squats (115/80) 7 Bar Facing Burpees (KG conv: 34/25 BS, 43/29 FS, 52/36 OHS) Liberty 20 Ring Rows 20 Dumbbell Squats (light) 20 Up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Front Squat 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Workout South Beach (Time) Freedom (RX+) 20 Pull-ups 20 Front Squats (115/80) 20 Burpees -Rest 1:00- 15 Chest to Bar 15 Front Squats (115/80) 15 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Front Squats (115/80) 10 Bar Facing Burpees Independence (RX) 16 Pull-ups 16 Front Squats (75/55) 16 Burpees -Rest 1:00- 12 Chest to Bar 12 Front Squats (75/55) 12 Burpees to 6 inch target -Rest 1:00- 8 Strict Pull Ups 8 Front Squats (75/55) 8 Bar Facing Burpees Liberty 20 Ring Rows 20 Dumbbell Squats (light) 20 Up Downs -Rest 1:00- 15 Jumping Pull Ups 15 Dumbbell Squats (light) 15 Up Downs to 4in Target -Rest 1:00-...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Front Squat 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Workout South Beach (Time) Freedom (RX+) 20 Pull-ups 20 Front Squats (115/80) 20 Burpees -Rest 1:00- 15 Chest to Bar 15 Front Squats (115/80) 15 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Front Squats (115/80) 10 Bar Facing Burpees Independence (RX) 16 Pull-ups 16 Front Squats (75/55) 16 Burpees -Rest 1:00- 12 Chest to Bar 12 Front Squats (75/55) 12 Burpees to 6 inch target -Rest 1:00- 8 Strict Pull Ups 8 Front Squats (75/55) 8 Bar Facing Burpees Liberty 20 Ring Rows 20 Dumbbell Squats (light) 20 Up Downs -Rest 1:00- 15 Jumping Pull Ups 15 Dumbbell Squats (light) 15 Up Downs to 4in Target -Rest 1:00-...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes 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 1: 6 Min at RPE2-3, Rest 1 Min 5 Min at RPE2-3, Rest 1 Min 4 Min at RPE2-3, Rest 1 Min 3 Min at RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute Total: 21 Min Optional Part 2 (Recommended) 4 Sets 20 Sec standing, D9-10 at RPE9-10 20 Sec at...Read more