CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Clean + Push Jerk (Weight) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk. Last 5 Sets at 75% of 1RM Clean 10x(1+1+1+1) Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups “Helen” Freedom (RX) 3 Rounds 400m Run 21 Kettlebell Swings (53/35) 12 Pull Ups Independence 3 Rounds 400m Run 21 Kettlebell Swings (35/25) 12 Pull Ups Liberty 3 Rounds 300m Run 21 Russian Kettlebell Swings (light) 12 Jumping Pull Ups Target time: 8-10 minutes Time cap: 12 minutes Hold a steady pace for the first two rounds and go for broke on round 3. This gets grippy, so make sure your hands are dry before you get on to the pull up bar. This is old school CrossFit. If you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Power Snatch + Overhead Squat (Weight) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat. Last 5 Sets at 70% of 1RM Snatch 10x(1+1+1+1) Workout Workout (Time) Affiliate Version of “Ski-Bag” Freedom (RX+) 30/24 Calorie Row or 300m Run 30 Back Squats (135/95) 20/16 Calorie Row or 200m Run 20 Back Squats (135/95) Independence (RX) 24/20 Calorie Row or 250m Run 30 Back Squats (95/65) 16/12 Calorie Row or 150m Run 20 Back Squats (95/65) Liberty 20/16 Calorie Row or 200m Run 30 Dumbbell Front Squats (light) 10/8 Calorie Row or 100m Run 20 Dumbbell Front Squats (light) Target time: 5:30 – 6:30 Time cap: 10 minutes Push the row/run, but settle in for the squats. Break it up to save your legs/back, but keep transitions between sets fast. Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Brian Hughes (AMRAP – Rounds and Reps) AMRAP 33 Freedom/Independence (RX) 2400M Med-ball Run (20/14), together With the remaining time 7 Russian Kettlebell Swings (70/53) 29 Double Unders 18 Burpee Box Jump (24/20) Liberty 2400m med-ball run (14/10), partitioned With the remaining time 7 Russian Kettlebell Swings 50 Single Unders 18 Up/Down Step Ups (16/20) Brian Hughes was a Captain of the Arrowhead Interagency Hotshots Firefighters and tragically died on July 29, 2018, while battling the Ferguson Fire near Yosemite National park in California. Brian was 33 years old on his last day of duty and is survived by his parents, sister and fiancé Paige, who is 4 months pregnant with their first child.RX+/RX partners will run the full distance together, switching ball as needed. Scaled to alternate sprints with medball while one person rests. This is a long, slow...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7 Deadlifts (155/105) 7 Handstand Push Ups + 1 Abmat (KG conv: 70/48 DL) Liberty 7 Rounds 7 Dumbbell Deadlifts (light) 7 Push Ups Target TIme: 7-9 minutes Time Cap: 12 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 Main Set #1 3 Sets 10 Sec Seated, D5 at RPE10, Max RPM 10 Sec Standing, D5 at RPE10, Max RPM *Rest 20 Sec at RPE1-2 after all reps. Main Set #2 5 Min at RPE5 (or 85 RPM) 3 Min at RPE1-2 (Any RPM) 8x (30 Sec at RPE10, 15 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) “Hey You Guys!!” Freedom (RX+) Teams of 2 (1:1) 30:00 Amrap 15/12 Calorie Bike 10 GHD’s (or V-ups) 15 Wall Balls (30/20) 10 GHD’s (or V-ups) 15/12 Calorie Bike * Alternate movements with partner Independence (RX) Teams of 2 (1:1) 30:00 Amrap 12/10 Calorie Bike 10 V-ups 15 Wall Balls (20/14) 10 V-ups 12/10 Calorie Bike Liberty Teams of 2 (1:1) 30:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo Bike) 10 Sit Ups 10 Wall Ball Thrusters (light) 10 Sit Ups 10/8 Calorie Assault Bike (or 8/6 Echo Bike) Target number of Rounds: 4+ each Minimum number of Rounds before scaling: 3 each Moderate intensity throughout. Reps will likely be unbroken, but heart rates will spike early and will stay elevated. Settle in on round 1 and hold on. Toes to Bar: Week 4...Read more