CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 70/43) Independence 4 sets 3:00 AMRAP 12 Toes to Bar (or GHD’s) 10 Bench Press (135/85) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 61/39) Liberty 4 sets 3:00 AMRAP 10 Hanging Knee Raises (or Sit ups) 10 Dumbbell Bench Press (light) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- Target Calories: 25/20+ Calories Minimum Calories before scaling: 18/13 Calories 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) Bike Erg Interval Part 1: 6 Sets 3 Min at RPE6-7, 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4 Rounds for Time Freedom (RX+) 800m Run (together) 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (45/35) Independence (RX) 800m Run (break up evenly) 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (35/25) Liberty 600m Run (break up evenly) 20 Up/Down Step Ups (20/16) 10 DB Power Cleans (light)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (7 Rounds for time) Walk this Way Freedom (RX’d) Teams of 2 7 Sets (each) 300/250m Row 5 Squat Snatch (135/95) -Partner 1 completes a full round before switching with Partner 2- (KG conv: 61/43) Independence 7 Sets (each) 250/200m Row 5 Squat Snatch (115/80) (Partner 1 completes full rounds before switching with Partner 2) (KG conv: 52/36) Liberty 7 Sets (each) 200/175m Row 10 Dumbbell Snatch (Light) (Partner 1 completes full rounds before switching with Partner 2) Target time each set: 1:20-1:40 Time cap each set: 2 minutes Option 1: Gymnastics Skill Work Strict Pull-up: Week 3 Day 2 (Checkmark) Strict Pull-up: Week 3 Day 2 Advanced: 3 rounds of: 30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang Followed by 7 Strict or Box Assist Pull Ups –rest 90 seconds between sets– Intermediate: 3 rounds of: 20...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean Deadlift + Hang Power Clean + Push Jerk 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, unbroken set Workout Workout (Time) I love Rock ‘N Roll Freedom (RX’d) For Time: 150 Double Unders 50 Handstand Push Ups 100 Double Unders 10 Wall Walks 50 Double Unders Independence For Time: 105 Double Unders 35 Handstand Push Ups 70 Double Unders 7 Wall Walks 35 Double Unders Liberty For Time: 150 Single Unders 50 Dumbbell Push Press 100 Single Unders 10 Inch Worms 50 Single Unders Target time: 8-10 minutes Time cap: 15 minutes Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side) ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2. Build up to a heavy double. Add an open drop set 20% lighter to finish up *Complete on a 2:00 Clock Shoulder Press 8×2. Build up to a heavy double. Add an open drop set 20% lighter to finish up *Complete on a 2:00 Clock Workout Workout (Time) I love Rock ‘N Roll Freedom (RX+) For Time: 150 Double Unders 50 Handstand Push Ups 100 Double Unders 10 Wall Walks 50 Double Unders Independence (RX) For Time: 105 Double Unders 35 Handstand Push Ups 70 Double Unders 7 Wall Walks 35 Double Unders Liberty For Time: 150 Single Unders 50 Dumbbell Push Press 100 Single Unders 10 Inch Worms 50 Single Unders Target time: 8-10 minutes Time cap: 15 minutes This workout is all about the handstand push ups. Break them up in to manageable sets from the...Read more