CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean Deadlift + Hang Power Clean + Power Clean (Weight) 10×3. Working to a moderate to heavy weight. Don’t let go of the bar, touch and go reps. *Complete on a 1:30 Clock Workout Workout (Time) Smells like Teen Spirit Freedom (RX+) 3 Rounds 30/24 Calorie Row or 300m Run 30 Kettlebell Swings (53/35) Independence (RX) 3 Rounds 25/20 Calorie Row or 250 m Run 30 Kettlebell Swings (35/26) Liberty 3 Rounds 20/16 Calorie Row or 200m Run 20 Russian Kettlebell Swings (light) Target time: 8-10 minutes Time cap: 14 minutes This is a fast pace. The row/run should not be comfortable. Aim for unbroken swings or to be done in 2 sets or less. If you want this workout to be exponentially harder, row/run faster. Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean Deadlift + Hang Power Clean + Power Clean (Weight) 10x(1+1+1). Working to a moderate to heavy weight. Don’t let go of the bar, touch and go reps. *Complete on a 1:30 Clock Workout Workout (Time) Smells like Teen Spirit Freedom (RX+) 3 Rounds 30/24 Calorie Row or 300m Run 30 Kettlebell Swings (53/35) Independence (RX) 3 Rounds 25/20 Calorie Row or 250 m Run 30 Kettlebell Swings (35/26) Liberty 3 Rounds 20/16 Calorie Row or 200m Run 20 Russian Kettlebell Swings (light) Target time: 8-10 minutes Time cap: 14 minutes This is a fast pace. The row/run should not be comfortable. Aim for unbroken swings or to be done in 2 sets or less. If you want this workout to be exponentially harder, row/run faster. Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 3 Rounds 25/20 Calorie Row 30 Kettlebell Swings (35/26) (KG conv: 16/12) Liberty 3 Rounds 20/16 Calorie Row 20 Russian Kettlebell Swings (light) Target time: 8-10 minutes Time cap: 14 minutes Core Work Core (Checkmark) 4 sets: 30 Heel Taps (each side) 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Hand Smash w/ lacrosse ball (each side) ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Snatch Push Press + Overhead Squat Snatch Push Press + Overhead Squat 1×3 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout (2 Rounds for reps) Livin’ on a Prayer Freedom (RX’d) 6:00 AMRAP 8/7 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike Independence 6:00 AMRAP 6/5 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (20/16) -rest 4:00- 6:00 AMRAP 4 Burpees Box Jump Overs (20/16) 2-4-6-8. . . Calorie Air Bike Liberty 6:00 AMRAP 5/4 Calorie Air Bike 2-4-6-8. . . Up Down Box Step...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: 8×3. *Complete on a 2:00 Clock Shoulder to Overhead + Front Squat 2 Push Press/Jerk + 1 Front Squat: 8×3. *Complete on a 2:00 Clock Workout (2 Rounds for reps) Livin’ on a Prayer Freedom (RX+) 6:00 AMRAP 8/7 Calorie Air Bike or 150m Run 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air Bike or 50m-50m-100m-100m-150m…Run Independence (RX) 6:00 AMRAP 6/5 Calorie Air Bike or 100m Run 2-4-6-8. . . Burpees Box Jump Overs (20/16) -rest 4:00- 6:00 AMRAP 4 Burpees Box Jump Overs (20/16) 2-4-6-8. . . Calorie Air Bike or 50m-50m-100m-100m-150m…Run Liberty 6:00 AMRAP 5/4 Calorie Air Bike or 100m Run 2-4-6-8. . . Up Down Box Step Overs (20/16)...Read more