CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Every 90 Seconds (12:00) 5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Time) The Little Mermaid Freedom (RX+) Run 400m -into- 5 Rounds 5 Strict Pull Ups 5 Strict HSPU 15 Abmat Situps -into- Run 400m Independence (RX) Run 400m -into- 5 Rounds 5 Pull Ups 5 HSPU 15 Abmat Situps -into- Run 400m Liberty Run 200m -into- 5 Rounds 5 Ring Rows 5 Push Ups 10 Abmat Situps -into- Run 200m Target time: 8-10 minutes Time cap: 15 minutes Moderately High to High pace on the run into steady pacing through the 5 rounds inside. If you need to break any of the movements, consider scaling down. The stimulus calls to be unbroken. Mobility (Checkmark) 1 min Barbell Quad Smash (each side)...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 (Time) Ski/Row and Bike Workouts 2x (600m Row or Ski at RPE5, 1 Min Rest) -Rest 2 Min- 3x (90 Sec Echo Bike at RPE8, 1 Min Rest) -Rest 2 Min- 2x (500m Row or Ski at RPE7, 1 Min Rest) -Rest 2 Min- 3x (1 Min Echo Bike at RPE9, 1 Min Rest) Workout Two (Time) Sugar Cookie Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5 Up Downs-Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) White Chocolate Macadamia Nut Freedom (RX+) 4 sets (1 Set every 8Minutes) 20/15 Calorie Standing Bike or 200m Run 6 Wall Walks 100 Double Unders 6 Wall Walks 20/15 Calorie Standing Bike or 200m Run Independence (RX) 4 sets (1 Set every 8Minutes) 16/12 Calorie Standing Bike or 150m Run 6 Wall Walks (Half Way) 80 Double Unders 6 Wall Walks (Half Way) 16/12 Calorie Standing Bike or 150m Run Liberty 4 sets (1 Set every 8Minutes) 12/10 Calorie Standing Bike or 100m Run 100ft Bear Crawl 120 Single Unders 100ft Bear Crawl 12/10 Calorie Standing Bike or 100m Run Target time each set: 5-6minutes Time cap each set: 7minutes You go/I go workout. Break the reps up to stay fresh, but keep transitions short to save time. High five/fist bump your partner. We’re wrapping up the week! Slowest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch 3 Power Snatch – Use lightweight that can be cycled smoothly for 3 Touch and Go reps * Complete a set every 90 seconds * Metcon Metcon (Time) Freedom (RX+) 21-18-15-12-9-6-3 Russian KB Swings (72/53) Stick Sit Ups 100′ Farmers Carry after each round (72/53) Independence (RX) 21-18-15-12-9-6-3 Russian KB Swings (53/35) Abmat Sit Ups 100′ Farmers Carry after each round (53/35) Freedom 18-15-12-9-6-3 Russian KB Swings (light) Abmat Sit Ups 100′ Farmers Carry after each round (light) Target Time: 11-13 Minutes Time Cap: 15 Minutes Aim for unbroken movements. Switch hands when needed on carries. If you’re doing the open workout tomorrow, this should be a recovery workout. Scale the weight back and work on Squat snatches in the hole with 35-75 lbs. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 3 Power Clean – Use lightweight that can be cycled smoothly for 3 Touch and Go reps * Complete a set every 90 seconds * Workout (Time) Shortbread Freedom (RX+) 4 rounds 400m Run 12 Pull Ups 10 Hang Power Cleans (135/95) Independence (RX) 4 rounds 300m Run 12 Jumping Pull Ups 10 Hang Power Cleans (115/85) Liberty 4 rounds 200m Run 12 Bar Rows 10 Hang Power Cleans (Light) Target time: 9-11minutes Time cap: 15minutes Choose a weight and pull up scale where you can go unbroken. This workout is mind over matter. Find your tempo and hold it. If you really want a challenge, push the run. Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more