CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Gala (Time) Freedom (RX+) Teams of 2 for 2 Rounds 300m Run or 750m Bike Together 20 Handstand Push Ups 300m Run or 750m Bike Together 40 Cal Row or Ski 300m Run or 750m Bike Together 60 Walking Lunges (35s/25s) Independence (RX) Teams of 2 for 2 Rounds 250m Run or 625m Bike Together 16 Handstand Push Ups 250m Run or 625m Bike Together 32 Cal Row or Ski 250m Run or 625m Bike Together 60 Walking Lunges (25s/15s) Liberty Teams of 2 for 2 Rounds 200m Run or 500m Bike Together 16 Hand Release Push Ups 200m Run or 500m Bike Together 32 Cal Row or Ski 200m Run or 500m Bike Together 48 Walking Lunges Target time each round: 10 Minutes Time cap: 25 Minutes Cooldown/Mobility Mobility (No Measure) 1 min forward fold (wide legs) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Thruster 10×2. Build up to a moderate to heavy set. *Complete on a 1:30 Clock Workout Red Delicious (Time) Freedom (RX+) 100 Double Unders 50 Wallballs (20/14) 200 Single Unders 50 Wallballs (20/14) 100 Double Unders Independence (RX) 75 Double Unders 40 Wallballs (20/14) 150 Single Unders 40 Wallballs (20/14) 75 Double Unders Liberty 100 Single Unders 30 Wallball Thrusters (light) 200 Single Unders 30 Wallball Thrusters (light) 100 Single Unders Target time: 10-12 minutes Time cap: 15 minutes Expect your heart rate to spike early and do your best to manage it. Break the wallballs into sets that are manageable for a lot of reps and minimal rest. Finish strong on your last set of double unders. 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 Workout Red Delicious (Time) Freedom (RX’d) 100 Double Unders 50 Thrusters (45/35) 200 Single Unders 50 Thrusters (45/35) 100 Double Unders (KG conv: Thrusters 20/15) Independence 75 Double Unders 35 Thrusters (45/35) 150 Single Unders 35 Thrusters (45/35) 75 Double Unders (KG conv: Thrusters 20/15) Liberty 50 Double Unders 30 Dumbbell Thrusters (light) 100 Single Unders 30 Dumbbell Thrusters (light) 50 Double Unders Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Bike and Biceps (Checkmark) 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality 10 DB Spider Curls @ moderate weight – maintain quality -Rest 1 min b/t rounds- 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 Thruster 10×2. Build up to a moderate to heavy set. *Complete on a 1:30 Clock Workout Red Delicious (Time) Freedom (RX+) 100 Double Unders 50 Wallballs (20/14) 200 Single Unders 50 Wallballs (20/14) 100 Double Unders Independence (RX) 75 Double Unders 40 Wallballs (20/14) 150 Single Unders 40 Wallballs (20/14) 75 Double Unders Liberty 100 Single Unders 30 Wallball Thrusters (light) 200 Single Unders 30 Wallball Thrusters (light) 100 Single Unders Target time: 10-12 minutes Time cap: 15 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 Every Minute (10:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Golden Delicious (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 (each) 50ft Shuttle Runs * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty 10-8-6-4-2 Shuttle Runs Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump –Triceps (Checkmark) 4 Rounds 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 15 Single Arm Standing Tricep Extension w/ band -Rest 1 min b/t rounds- 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