CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×5, Building up to last 2 sets at 75%) Workout (Time) Cannoli Freedom (RX+) 50/40 Calorie Row or 500m Run 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row or 500m Run Independence (RX) 40/32 Calorie Row or 400m Run 30 Sit Ups 25 Burpee Box Get Overs (24/20) 30 Sit Ups 40/32 Calorie Row or 400m Run Liberty 30/24 Calorie Row or 300m Run 25 Sit Ups 20 Up Downs + Box Step (20/16) 25 Sit Ups 30/24 Calorie Row or 300m Run Target time: sub 15 minutes Time cap: 22 minutes This workout is all about the back half. Start off steady and see what you have left after burpees. Come out steady on your first row or run, pick it up to close things out....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (8×5, Building up to last 3 sets at 75%) Shoulder Press (8×5, Building up to last 3 sets at 75%) Workout (AMRAP – Rounds and Reps) Croissant Freedom (RX+) 20 min AMRAP 21/16 Calorie Bike or 300m Run 15 Shoulder Press (75/55) 9 Strict Pull-ups Independence (RX) 20 min AMRAP 15/12 Calorie Bike or 200m Run 12 Shoulder Press (65/45) 6 Strict Pull-ups Liberty 20 min AMRAP 15/12 Calorie Bike or 200m Run 10 Dumbbell Shoulder Press (light) 8 Ring Rows Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Moderate pace on the cardio. Choose a weight you can do for 15 reps while fresh. Rely on an 8/7 or 9/6 strategy during the workout. This is a slow mover. Don’t blow this out the gate. Settle in and feel the pump. Push...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” 5 Min at RPE3 -Rest 1 Min- 4 Sets 500m at RPE4-5, 30 Sec Rest or RPE2 1000m at RPE4-5, 60 Sec Rest or RPE2 1500m at RPE4-5 -Rest 90 Sec between sets- Workout Two (6 Rounds for time) Let The Storm Rage On Freedom (RX’d) 6 sets (1 set every 3:00) 3/2 Rope Climbs (Or 12 Burpee Pull-ups) 6 Sandbag to Shoulder (150/100)(Or 185/125 Power Clean) *Advanced Athletes: 5/4 Rope Climbs (KG Conv: SB 70/45, PC 83/56) Independence 6 sets (1 set every 3:00) 2 Rope Climbs (Or 8 Burpee Pull-ups) 6 Sandbag to Shoulder (100/70)(Or 155/105 Power Clean) (KG Conv: SB 45/32.5, PC 70/48) Liberty 6 sets (1 set every 3:00) 3 Zombie Rope Climbs 12 Sandball Slams...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Oaken Freedom (RX+) Teams of 2 2000/1750m Row 200 Wall Balls (20/14) 2000/1750m Row 100 Dumbbell Box Step Ups (24/20)(50s/35s) 2000/1750m Row Independence (RX) Teams of 2 1750/1500m Row 150 Wall Balls (20/14) 1750/1500m Row 100 Dumbbell Box Step Ups (20/16)(35s/25s) 1750/1500m Row Liberty Teams of 2 1000/850m Row 100 Wall Ball Thrusters (light) 1000/850m Row 100 Box Step Ups (24/20) 1000/850m Row Target time: 28-32 minutes Time cap: 40 minutes Break up reps with partner as needed so that you can keep intensity high. Start the row hard and settle in. Relax, have fun, enjoy the start of the weekend. Coodown/Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10 Rounds to establish a 1RM Snatch * Rest 90 seconds between sets Clean and Jerk – 10 Rounds to establish a 1RM Clean and Jerk * Rest 90 seconds between sets CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Walking on Water Freedom (RX+) 11.1/14.1 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Moderate to high intensity throughout. This workout is fast and the back half gets grippy. Be aggressive with pace and keep close to unbroken sets. Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall...Read more