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 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

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 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