CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Clean (8×2, working up to 50-60%. *Focus on slow from the floor until extension and then speed under the bar*) 3 Position Clean -Floor -Knee -High Hang Workout Workout (Time) Doc Freedom (RX+) 5 sets (1 Set every 4 minutes) 15/12 Calorie Row or 200m Run 12 Burpees over DB 9 Double Dumbbell Ground to Overhead (50s/35s) Independence (RX) 5 sets (1 Set every 4 minutes) 12/10 Calorie Row or 150m Run 10 Burpees over DB 8 Double Dumbbell Ground to Overhead (35s/25s) Liberty 5 sets (1 Set every 4 minutes) 10/8 Calorie Row or 100m Run 10 Up Downs 10 Dumbbell Clean and Jerks (light) Target time each set: 1:45-2:00 Time cap each set: 2:45 Come out with a pace you think you’ll be able to sustain over the next 4 rounds. This is all about transitions, try...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat (8×3 Front Squats, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets*) Back Squat 8×3 Back Squats, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Workout Workout (Time) Grumpy Freedom (RX+) 2 Sets 21-15-9 Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35) Calorie Bike (18-12-6 Female) or 300m-200m-100m Run -Rest 1:1 between sets- Independence (RX) 2 Sets 18-12-6 Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25) Calorie Bike (15-10-5 Female) or 250m-200m-150m Run -Rest 1:1 between sets- Liberty 2 Sets 20-16-12 Air Squat 10-8-6 Calorie Bike (8-6-4 female) -Rest 1:1 between sets- Target time each set: 4-5 minutes Time cap each set: 6 minutes Come out strong on this workout. This should burn. Try to match your intensity both rounds. Get comfortable being uncomfortable. Mobility Mobility (Checkmark) 1 min Barbell Quad Smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 7 sets of 2/2 reps building to heaviest set *Rest 2:30 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM or with band of least resistance * Rest as needed between sets * Workout Workout (AMRAP – Rounds and Reps) Snow White Freedom (RX+) 12:00 AMRAP 50 Double Unders 5-10-15-20-25. . . Toes to Bar Independence (RX) 12:00 AMRAP 35 Double Unders 5-10-15-20-25. . . Knees to Elbows Liberty 12:00 AMRAP 50 Single Unders 5-10-15-20-25. . . Hanging Knee Raises Target number of reps: 300 reps + Minimum number of reps before scaling: 250 reps Break up the ab work early to avoid complete burn out and failure. Come out steady, the first 3 rounds will move fast. The workout really starts on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d) 3 Rounds 30 Dumbbell Bench Press (50s/35s) 30 Toes to Ring (or Toes to Bar) (KG conv: 22.5/15) Independence 3 Rounds 30 Dumbbell Bench Press (35s/25s) 20 Toes to Ring (or Toes to Bar) (KG conv: 15/10) Liberty 3 Rounds 20 Dumbbell Bench Press (light) 20 Hanging Knee Raises Target time: 8-10 minutes Time cap: 15 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) BikeErg Lactate Threshold 5 Sets 30 Sec at RPE5 (or 85 RPM) 30 Sec at RPE1-2 *No rest between sets. -Rest 1 Min- 4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 70-75 RPM) 4x 20 Sec Standing on D9 at RPE10, 40...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Oscar the Grouch Freedom (RX+) Teams of 2 10 sets: 15/12 Calorie Row 10 Burpee DB Deadlifts (55/45) 12/10 Calorie Row 8 Burpee DB Deadlifts (55/45) 9/8 Calorie Row 6 Burpee DB Deadlifts (55/45) IndependenceTeams of 2 8 sets: 15/12 Calorie Row 10 Burpee DB Deadlifts (45/35) 12/10 Calorie Row 8 Burpee DB Deadlifts (45/35) 9/8 Calorie Row 6 Burpee DB Deadlifts (45/35) LibertyTeams of 2 6 sets: 12/10 Calorie Row 10 Burpee DB Deadlifts (25/15) 10/8 Calorie Row 8 Burpee DB Deadlifts (25/15) 8/7 Calorie Row 6 Burpee DB Deadlifts (25/15) Target time each set: 3-3:45 minutes Time cap each set: 4 minutes If you finish early, don’t clean up. Cheer everyone on until the end. Alternate partners on each row. Scaled correctly, this workout should take between 24-30 minutes. So settle in for the long haul. Mobility...Read more