CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds 400m Run/Row 21 Russian Swings (53/35) 12 Reverse Lunges (53/35) Independence (RX) 3 Rounds 350m Run/Row 21 Russian Swings (35/26) 12 Reverse Lunges (35/26) Liberty 3 Rounds 300m Run/Row 21 Russian Swings (light) 12 Reverse Lunges Target time: 10-12 minutes Time cap: 15 minutes Aim for unbroken sets for KB swings and reverse lunges. The transitions from movement to movement should be as clean as possible, especially for those rowing. The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds 400m Run/Row 21 Russian Swings (53/35) 12 Reverse Lunges (53/35) Independence (RX) 3 Rounds 350m Run/Row 21 Russian Swings (35/26) 12 Reverse Lunges (35/26) Liberty 3 Rounds 300m Run/Row 21 Russian Swings (light) 12 Reverse Lunges Target time: 10-12 minutes Time cap: 15 minutes Aim for unbroken sets for KB swings and reverse lunges. The transitions from movement to movement should be as clean as possible, especially for those rowing. The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk (or 10 Handstand Shoulder Taps) 20 GHD’s + 6in Riser (25 V-Ups) Liberty 3 rounds 300/250m Row 50’ Bear Crawl 25 Sit Ups Target Time: 11-13 minutes Time Cap: 16 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg Lactate Threshold + CNS and VO2 Max (Distance) 5 Min at RPE3, 2:00 at RPE5 -Rest 90 Sec- 4:30 at RPE3, 1:45 at RPE5.5 -Rest 75 Sec- 4 Min at RPE3, 1:30 at RPE6 -Rest 60 Sec- 3:30 at RPE3, 1:15 at RPE6.5 -Rest 45 Sec- 3min at RPE3, 1:00 at RPE7 -Rest 30 Sec- 2:30 at RPE3, 45sec at RPE7.5...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Moreton Bay Bug (Time) Freedom (RX+) Teams of 2 18 Wall Walks 30 Power Cleans (115/80) 15 Wall Walks 25 Power Cleans (135/95) 12 Wall Walks 20 Power Cleans (155/105) 9 Wall Walks 15 Power Cleans (185/125) 6 Wall Walks 10 Power Cleans (205/135) 3 Wall Walks 5 Power Cleans (225/155) Independence (RX) Teams of 2 12 Wall Walk 30 Power Cleans (95/65) 10 Wall Walk 25 Power Cleans (115/80) 8 Wall Walk 20 Power Cleans (135/95) 6 Wall Walk 15 Power Cleans (155/105) 4 Wall Walk 10 Power Cleans (185/125) 2 Wall Walk 5 Power Cleans (205/135) Liberty Teams of 2 5x Inch Worms (each 1:1) 24 Dumbbell Power Cleans (light) 4x Inch Worms (each 1:1) 20 Dumbbell Power Cleans (light) 3x Inch Worms (each 1:1) 16 Dumbbell Power Cleans (light) 2x Inch Worms (each 1:1) 12 Dumbbell Power Cleans...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence Run 1000m 10 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 1000m Liberty Run 800m 10 Rounds 5 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats Run 800m Target time: 19-21 minutes Time cap: 30 minutes Option 1: Gymnastics Skill Work Strict Pull-up: Week 5 Day 2 (Checkmark) Advanced: Partner up for some fun! 4 sets x 3 reps of Weighted Strict Pull Ups [Go up in weight each round] -rest...Read more