CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) 200m Run or 15/12 Cal Bike Independence (RX) 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) 200m Run or 15/12 Cal Bike Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) 150m Run or 12/10 Cal Bike Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds This is a functional bodybuilding type of day. Work through full range and don’t rush the dumbbell movements. Use the run/bike as recovery from round to round. For those of you coming this weekend, save some energy for tomorrow. Accessory/Core Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist (Or Regular Russian Twist) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- Workout “HELP ME….I’M FEELING” (Part A) (Time) Freedom (RX’d) Part A: For Time: Max Effort, 500m Row -Rest till 10:00, then Part B- Independence No Change to Workout Liberty Part A: For Time: Max Effort, 300m Row -Rest till 10:00, then Part B- Target time: 1:20-1:30/1:35-1:50 Time cap: 2:30/3 minutes “HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps) Freedom (RX’d) Part B: Death by Shuttle Runs * Each shuttle run = 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty Part B: Death by Shuttle Runs (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean 10×1. Build up to a heavy single. *Complete on a 1:30 Clock Power Clean 10×1. Build up to a heavy single. *Complete on a 1:30 Clock Workout Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Add in 1000m Run option for Row in larger classes. Target Time: Under 10-12 Minutes Time Cap: 15 Minutes The row/run should be at a hard pace, but save some energy for thrusters. Thrusters should be quick. Short rest periods when needed. DON’T DROP THE BARBELL! Rest on pull ups should be short and quick. Get right to it and finish strong. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20 Squat Snatch (75/55) 25/20 Calorie Air Bike 30 Toes to bar -rest 5 minutes- 30 Toes to bar 25/20 Calorie Air Bike 20 Squat Snatch (75/55) (KG conv: 34/25) Liberty 20 Dumbbell Snatch (light) 20/16 Calorie Air Bike 20 Hanging Knee Raises -rest 5 minutes- 20 Hanging Knee Raises 20/16 Calorie Air Bike 20 Dumbbell Snatch (light) Target time each set: 6:00-7:00 Time cap each set: 9 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch8x(1+1+1). Stay light. Work on extension of the hips and pulling under the bar. Build only slightly heavier than what you intend to use for the workout. *Complete on a 1:30 Clock Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX+) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike or 400m Run 40 Toes to bar -rest 4 minutes- 40 Toes to bar 30/24 Calorie Air Bike or 400m Run 20 Squat Snatch (95/65) Independence (RX) 20 Power Snatch (75/55) 25/20 Calorie Air Bike or 350m Run 30 Toes to bar -rest 4 minutes- 30 Toes to bar 25/20 Calorie Air Bike or 350m Run 20 Power Snatch (75/55) Liberty 20 Dumbbell Snatch (light) 20/16...Read more