CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run rest 1:1 between sets Liberty 3 sets 150m Run 8 Power Cleans (light) 150m Run 8 Power Cleans (light) 150m Run rest 1:1 between sets Target time: 3:30 – 4:30 Time cap: 5 minutes 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 Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX+) Teams of 2 3 Rounds 200m Run (Each) 10 Power Cleans (135/95) 200m Run (Each) 20 Toes to Bar 200m Run (Each) 10 Strict Handstand Push Ups Independence (RX) 3 Rounds 200m Run (Each) 10 Power Cleans (95/65) 200m Run (Each) 16 Toes to Bar 200m Run (Each) 10 Handstand Push Ups Liberty 3 Rounds 150m Run (Each) 10 Power Cleans (light) 150m Run (Each) 16 Hanging Knee Raises 150m Run (Each) 10 Hand Release Push Ups Target time each round: 6:00 – 8:00 Time cap: 28 minutes You go/I go style workout. Outside of the run, reps can be split as needed. This workout can be easy or hard. How you take on the run will decide. Settle in a communicate often. It’s a long one. Cooldown/Mobility Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch 10×2. Build to a Moderate to Heavy Weight. 60-80% *Complete on a 1:30 Clock Workout Meredith Blake (Time) Freedom (RX+) 21-15-9 Burpee Box Overs (24/20) 42-30-18 Alternating DB Snatch (35/25) Independence (RX) 21-15-9 Burpee Box Overs (24/20) 42-30-18 Alternating DB Snatch (25/15) Liberty 21-15-9 Up Down to Step Up 30-24-18 Alternating DB Snatch (light) Target time: 8-12 minutes Time cap: 15 minutes Don’t come out the gates too hot. The first round is nearly half the workout. Steady yourself on your DB Snatches. Keep your chest tall throughout. If you have it on the last round, send it. Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10 Wall Walks 40/32 Calorie Air Bike Liberty For time: 30/24 Calorie Air Bike 10 Wall Walks (half way) 30/24 Calorie Air Bike Target time: 8-10 minutes Time cap: 14 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