CrossFit Mile Zero – CrossFit Strength Deadlift 8×2. Build up to a moderate weight for the last 2-3 sets. 70-80% WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 15 12/9 Calorie Bike or 200m Run 9 Burpees over Bar 6 Power Cleans (155/105) Independence (RX) AMRAP 15 12/9 Calorie Bike or 200m Run 9 Burpees 6 Power Cleans (115/80) Liberty AMRAP 15 10/7 Calorie Bike or 150m Run 9 Up Downs 6 DB Power Cleans (moderate) Target Rounds: 5+ Minimum Rounds before Scaling: 4 Bike/Run should be more of a moderate to hard pace as a chance to recover. Aim for steady pacing on burpees. Cleans are heavier than normal. Slow down and brace for each rep if you aren’t able to touch and go.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock Front Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock WOD Metcon (Time) 5 Rounds for Time Freedom (RX+) 5 Rounds for Time 25 Wallballs (14/20) 12 Toes to Bar 300m Run/Row Independence (RX) 5 Rounds for Time 20 Wallballs (14/20) 8 Toes to Bar 250m Run/Row Liberty 5 Rounds for Time 15 Wallballs (light) 10 Abmat Sit Ups 200m Run/Row Target Time: 12-15 minutes Time Cap: 18 minutes The goal is unbroken sets of wallballs/toes to bar if possible. If you need to break, keep rest periods short and get right back to it. Rounds should be done in 2:30-3:00. Scale appropriately! Mobility 1:00 Standing Quad Stretch (each side) 1:00 Couch Stretch (each side) 1:00 Child’s PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed (No Measure) Merry Christmas!Read more

CrossFit Mile Zero – CrossFit Gym Closed (No Measure) Merry Christmas!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) Liberty 5 sets 1:00 Max Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max crunches 1:00 Rest (KG conv 9/6) Target number of Reps each set: 140+ Minimum number of reps before scaling: 90 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 RPE4, 1 Min Rest 4 Min at RPE5, 1 Min Rest 2...Read more