CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie Row after each set of Cleans Target time: 8-10 minutes Time cap: 12 minutes 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 3 Sets 4 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95-100 RPM) 4 Min at RPE1-2 4 Min at RPE9 (or 105 RPM) *No rest between reps or sets. Total 36 MinRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Biff Tannen Freedom (RX+) Teams of 2 1600m Run 12 Rope Climbs or 36 Strict Pull Ups 50 Bench Press (155/95) 12 Rope Climbs or 36 Strict Pull Ups 1600m Run Independence (RX) Teams of 2 1200m Run 10 Rope Climbs or 30 Strict Pull Ups 50 Bench Press (135/85) 10 Rope Climbs or 30 Strict Pull Ups 1200m Run Liberty Teams of 2 1000m Run 12 Zombie Rope Climbs 50 Dumbbell Bench Press (light) 12 Zombie Rope Climbs 1000m Run Target time: 20-25minutes Time cap: 32minutes Break the runs into 100, 200, or 300m Intervals Rope Climbs and Bench Press can be split however you’d like. Choose a partner you like and have fun! Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7 sets of 2 Back Squats @ 50-60% of 1RM Back Squat * Complete 1 set every 90 Seconds * Front Squat 7 sets of 2 Front Squats @ 50-60% of 1RM Front Squat * Complete 1 set every 90 Seconds * Snatch Balance 7 sets of 2 Snatch Balances + 1 Overhead Squat @ 50-60% of 1RM Snatch * Complete 1 set every 90 Seconds * Workout Workout (Time) Great Scott! Freedom (RX+) For Time: 10 Front Squats (115/75) 1-2-3-4-5-6-7 Wall Walks Independence (RX) For Time: 10 Front Squats (95/65) 1-1-2-3-4-5-6 Wall Walks Liberty For Time: 10 Dumbbell Front Squats (light) 1-2-3-4-5-6-7 Inch Worms Target time: 10-12 minutes Time cap: 15 minutes Try to stay smooth and steady through the each round. Focus on clean transitions between movements. Don’t go all out the first two rounds. If anything,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10 sets of 2 Split Jerks @ 60-75% of 1RM Jerk * Complete 1 set every 90 Seconds * Push Press 10 sets of 2 Push Press @ 60-75% of 1RM Push Press * Complete 1 set every 90 Seconds * Bench Press 10 sets of 2 Bench Press @ 60-75% of 1RM Bench Press * Complete 1 set every 90 Seconds * Workout Workout (AMRAP – Reps) George McFly Freedom (RX+) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (53/35) Min 2: Calorie Assault Bike Min 3: Burpees Independence (RX) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (35/26) Min 2: Calorie Assault Bike Min 3: Burpees Liberty Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Russian Kettlebell Swings (light) Min 2: Calorie Assault Bike Min 3: Up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10 sets of 1 Squat Clean @ 75% of 1RM Clean * Complete 1 set every 90 Seconds * Power Clean 10 Sets of 1 Power Clean @ 75% of 1RM Power Clean * Complete 1 rep every 90 Seconds * Workout Workout (AMRAP – Rounds and Reps) “Roads? Where we’re going, we don’t need roads.” Freedom (RX+) 18:00 AMRAP 500/450m Row or 500m Run 25 GHD’s (or stick sit-ups) 250/225m Row or 250m Run 25 V-Ups Independence 18:00 AMRAP 400m Row or 400m Run 20 Stick Sit-ups 200m Row or 200m Run 20 Alternating V-Ups Liberty 18:00 Amrap 300m Row or 300m Run 25 Sit Ups 150m Row or 150m Run 15 Crunches Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2.5 rounds This workout is all about midline stability. See how solid (of soft)...Read more