CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 7×3 *Complete on a 2:00 Clock Workout Workout (Time) Thunderstruck Freedom (RX+) 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Bar 10 Wall Balls (20/14) Independence (RX) 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to Bar 7 Wall Balls (20/14) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10 Hanging Knee Raises 10 Wall Balls Thrusters (light) Target time: 13-15 minutes Time cap: 20 minutes Mobility (No Measure) Mobility (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout (Distance) “I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked” Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. **Scored by total calories Independence No Change to Workout Liberty No Change to Workout Target Calories every 20-seconds: 8+ Calories 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) Bike Erg Main Workout: 5 Min at RPE6, 90 Sec Rest 15 Sec at RPE8, 1 Min at RPE2 30 Sec at RPE8, 1 Min at RPE2 4 Min at RPE6, 90 Sec Rest 45 Sec at RPE8, 1 Min at RPE2 60 Sec at RPE8, 1 Min at RPE2 3 Min at RPE6, 90 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “They’ve ruined Cranberry Day.” Freedom (RX+) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 3:00 between sets- Independence (RX) 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 3:00 between sets- Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 3:00 between sets- Target time each set: 4-6 minutes Time cap each set: 8 minutes Use the first round to figure out a strategy on breaking up the step ups and make adjustments on pacing moving in to rounds 2-4. Communicate with your partner on the hang snatches to stay in sync. Be ready for a long one! Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell Snatch (build in weight) Workout Workout (4 Rounds for time) “They’ve ruined Cranberry Day.” Freedom (RX’d) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 1:1 between sets- (KG conv: 15/10 DBs) Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 1:1 between sets- Target time each set: 4-6 minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Deadlift + Power Snatch 5 sets of: 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable, heavy complex Workout Workout (Time) “Don’t put words in people’s mouths. You put turkey in people’s mouths” Freedom (RX’d) Teams of 2 Partner 1: 200/160 Calorie Air Bike Partner 2: 5 Deadlifts (225/155) 25ft Handstand Walk 5 Deadlifts (225/155) (KG conv: 102/70 DL) *Switch when the deadlift/handstand walk/deadlift is complete Independence Teams of 2 Partner 1: 160/130 Calorie Air Bike Partner 2: 5 Deadlifts (185/125) 1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk) 5 Deadlifts (185/125) (KG conv: 83/56 DL) Liberty Teams of 2 Partner 1: 120/90 Calorie Air Bike Partner 2: 5 Dumbbell Deadlifts (moderate) 25ft Bear Crawl 5 Dumbbell Deadlifts (moderate) Target time: 12-14 minutes Time cap: 16 minutes Mobility Mobility...Read more