CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 Back Squats, Build as Heavy as you would like. * Rest 2:00 between sets * Front Squat 8×3 Front Squats, Build as Heavy as you would like. * Rest 2:00 between sets * Workout Workout (Time) Sesame Street Freedom (RX+) 30/24 Calorie Bike or 400m Run -into- 42-30-18 Wall Balls (20/14) GHD’s (OR V Ups) -into- 30/24 Calorie Bike or 400m Run Independence (RX) 24/20 Calorie Bike or 300m Run -into- 42-30-18 Wall Balls (14/10) Stick Sit Ups or V- Ups -into- 24/20 Calorie Bike or 300m Run Liberty 20/16 Calorie Bike or 250m Run -into- 30-20-10 Wall Ball Thruster (light) Abmat Sit-up -into- 20/16 Calorie Bike or 250m Run Target time: 11-13 minutes Time cap: 16 minutes Start off steady building throughout. Second Bike/Run should be hard! Keep the rest in wallballs minimal. Rx+ you’re going for...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25) Minute 3: 5 Box Jumps (24/20) (KG conv: 15/10 DB) Liberty Every 1:00 (16:00) Minute 1: 0:30 Plank Hold (elbows) Minute 2: 10 Kettlebell Swings Minute 3: 5 Box Jumps (low) Target time each station: 30-40 seconds Time cap each station: 45 seconds 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 5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2 2 mMin at RPE3 (or 70-80 RPM) 4x 15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Partner Workout (Time) Heroism Freedom (RX+) Teams of 2 3 Rounds: 100 Double Unders (each/same time) 50 GHDs, shared (Partner holds plank) 40-30-20 Deadlifts (275/185, shared) Independence (RX) Teams of 2 3 Rounds: 75 Double Unders (each/same time) 40 Stick Sit Ups 40-30-20 Deadlifts (225/155) Liberty Teams of 2 3 Rounds: 75 Single Unders (each/same time) 50 Sit ups, shared (Partner holds plank) 40-30-20 Deadlifts (light-moderate, shared) Target time: 16-18 minutes Time cap: 24 minutes This workout is shorter than most Saturdays. Use the extra time to warm up your deadlifts. This isn’t a traditional you go, I go workout. Both partners are moving up until the deadlifts. Don’t be a hero when it comes to pulling off the floor. 45 reps a piece is a lot, scale accordingly to live another day. Mobility Mobility (No Measure) 1 min Calf Smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (8×4) Work up to heaviest set of 4 or lowest resistance of bands. * Rest on a 90 second Clock * Workout Workout (Time) Sacrifice Freedom (RX+) 3 Rounds 30 Burpee Box Jump Over (24/20) 15 Front Squats (95/135) Independence (RX) 3 Rounds 25 Burpee Box Over (24/20) 15 Front Squats (75/115) Liberty 3 Rounds 20 Up Down + Step Ups (20/16) 15 Dumbbell Front Squats (light) Target time: 10-12minutes Time cap: 16minutes Use Round 1 to determine your pace for Rounds 2/3. Be steady with your squats, focus on a tight core and belly breathing in the hole. Be prepared to push the pace and get uncomfortable for your burpee box overs. Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Bench Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Push Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Workout Workout (AMRAP – Rounds and Reps) Dedication Freedom (RX+) 12:00 AMRAP 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 200m Run Independence (RX) 12:00 AMRAP 15 Dumbbell Push Press (25s/15s) 15 Kettlebell Swings (35/25) 150m Run Liberty 12:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 150m Run or 150m Row Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds Aim for...Read more