CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double Unders 30 Hang Dumbbell Clean and Jerk (35/25) 40 Crossovers (KG conv: 15/10 DBs) Liberty 150 Single Unders 30 Kettlebell Swings (light) 100 Single Unders 30 Kettlebell Swings (light) 50 Single Target TIme: 8-10 Minutes Time Cap: 14 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) Bike Erg Lactate Threshold 4 Sets 4 Min Ramp from RPE3 to RPE5 (60- 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE7 (or 90-95 RPM) 1 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Lasagna Freedom (RX+) In teams of 2 16 Sets 200m Run 10 Toes to Bar 3 Power Cleans (205/135) Independence (RX) In teams of 2 16 Sets 150m Run 10 Knees to Elbows (Or 7 Toes to bar) 3 Power Cleans (165/115) Liberty In teams of 2 16 Sets 150m Run 10 Hanging Knee Raises 3 Power Cleans (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Partners will alternate after the end of each round. (8 rounds per partner) Pace the run so you’re still fresh as you come in. Set up and execute each clean. Don’t rush the barbell. Option 1: Gymnastics Skill Work Toes to Bar: Week 6 Day 2 (AMRAP – Reps) Toes to Bar: Week 6 Day 2 Last day of the cycle! Advanced & Intermediate: 1 minute of...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Shoulder Press 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (2 Rounds for reps) Fettuccine Freedom (RX+) 6:00 AMRAP 10 Push Ups 1 Rope Climb -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 5 Strict Pull Ups Independence (RX) 6:00 AMRAP 8 Push Ups 1 Rope Climb -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 5 Strict Pull Ups Liberty 6:00 AMRAP 10 Bar Push Ups 2 Zombie Rope Climbs -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (light) 5 Jumping Pull Ups Target number of Rounds each set: 6+ rounds Minimum number of Rounds before scaling: 5 Rounds This workout is a big upper body pump. Come out ready to manage your sets. Push Ups will be short, quick sets....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk 10 sets: 1 Squat Clean + 1 Push Jerk (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Power Clean and Push Jerk Complex 1 Complex = 1 Power Clean + 1 Push Jerk10 sets: 1 Power Clean + 1 Push Jerk (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Workout (Time) Affiliate Version of “Echo Thruster Final” Freedom (RX+) 21/16 Calorie Bike or 300m Run 21 Thrusters (75/55) 18/14 Calorie Bike or 250m Run 18 Thrusters (95/65) 15/12 Calorie Bike or 200m Run 15 Thrusters (115/80) -into- 30 Front Rack Lunge (115/80) Independence (RX) 16/12 Calorie Bike or 250m Run 21 Thrusters (65/45) 14/11 Calorie Bike or 200m Run 18 Thrusters (75/55) 12/10 Calorie Bike or 150m Run 15 Thrusters (95/65) -into-...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2, Last 2 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (Time) Affiliate Version of “Parallel-bar Pull” Freedom (RX+) 8 Rounds Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down) 30 Double Unders 10 Sumo Deadlift High Pull (95/65) Independence (RX) 8 Rounds Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down) 25 Double Unders 8 Sumo Deadlift High Pull (75/55) Liberty 8 Rounds Plank + 10 Shoulder Taps 30 Single Unders 10 Sumo KB Deadlift High Pull (moderate) Target time: 11-13 minutes Time cap: 16 minutes This workout is all about high skill movement on the wall walk. Do your best to move with intention. Aim to come out calm and maintain each rounds pace throughout. 1:30 pace per round will put you at 12 minutes. Skills and Drills Toes to Bar: Week...Read more