CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean * Rest 90 seconds between sets Power Clean 10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean * Rest 90 seconds between sets Workout (Time) Hulk Smash Freedom (RX+) 6 Sets (Every 3:00) 14/11 Calorie Bike or 300m Run 7 Thrusters (115/80) Independence 6 Sets (Every 3:00) 12/10 Calorie Bike or 250m Run 7 Thrusters (95/65) Liberty 6 Sets (Every 3:00) 10/8 Calorie Bike Erg or 200m Run 7 Dumbbell Thrusters (light) Target time each set: 55-70 seconds Time cap each set: 90 seconds This is a moderate to high intensity workout with the intent of keeping rounds constant throughout. Look for a pace you can maintain 5-10 seconds for all 6 rounds. The goal is a work/rest ratio of 1:1, if you’re taking more than 90 seconds adjust your calories...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause. * Rest 90 seconds between sets * Front Squat 10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause. * Rest 90 seconds between sets * Overhead Squat 10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause. * Rest 90 seconds between sets * Workout (Time) Dr. Bruce Banner Freedom (RX+) 100-75-50 Double Unders 40-30-20 Single Arm Overhead Dumbbell Lunge (50/35) 25 Stick Sit Ups after each set of lunges Independence (RX) 80-60-40 Double Unders 40-30-20 Single Arm Overhead Dumbbell Lunge (35/25) 20 Stick Sit Ups after each set of lunges Liberty...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch (10×3, Building to 70% of 1RM) 3 Power Snatch x 3 sets @70% of 1RM Snatch * Rest 60-90 seconds between sets Workout (Time) Incredible Hulk Freedom (RX+) For Time: 12 Burpee Box Get Over (30/24) 24 Pull-ups 12 Burpee Box Get Over (30/24) 18 Chest to Bars 12 Burpee Box Get Over (30/24) 12 Bar Muscle-Ups (Or 24 Chest to Bar) Independence (RX) 10 Burpee Box Get Over (30/24) 18 Pull-ups 10 Burpee Box Get Over (30/24) 14 Chest to Bars 10 Burpee Box Get Over (30/24) 10 Bar Muscle-Ups (Or 20 Chest to Bar) Liberty 12 Up down + Box Step Up (24/20) 24 Ring Rows 12 Up down + Box Step Up (24/20) 18 Jumping Pull Ups 12 Up down + Box Step Up (24/20) 12 Burpee Pull Ups Target time: 8-10 minutes Time cap: 15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2 20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2 20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2 20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2 20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Standing at RPE9, High Damper, 40 Sec at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Luke 24:6-7 Freedom (RX+): Teams of 2 6 rounds 300m Run (together) or 500m Row (split) 30 Dumbbell Lunges (50s/35s) 30 Bench Press (135/95) Independence (RX) 6 rounds 300m Run (Or 400m Row) 30 Dumbbell Lunges (35s/25s) 30 Bench Press (115/80) Liberty 6 rounds 200m Run (Or 300m Row) 30 Dumbbell Lunges(25/15) 30 Dumbbell Bench (light) Target time: 20-24minutes Time cap: 28minutes Long and Steady Grind. Set the pace early and keep moving. Spotters be ready on the later rounds of bench. Not a rabbit race, more like an aggressive turtle. Slow down, sweat, and kick off your weekend. Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more