CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Build up to 5 singles within 60-75% of 1RM Snatch * On a 90 second clock * Workout (Time) The Final Countdown Freedom (RX+) 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders Independence (RX) 3 Rounds 30 Wall Balls (14/10) 50 Double Unders 20 Toes to Bar 50 Double Unders Liberty 3 Rounds 20 Wall Ball Thrusters (light) 60 Single Unders 20 Sit ups 60 Single Unders Target time: 11-13 minutes Time cap: 15 minutes Goal is to complete Wallballs and Toes to Bar in 90 Seconds or Less. Double Unders in 45-60 Seconds. Jump rope is going to elevate your heart rate. Take a deep breath and attack the other two movements when you get there. Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2, building up to 80% Workout (2 Rounds for reps) Midnight Kiss Freedom (RX+) 3:00 Max Calorie Bike -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 800m Run for Time Independence (RX) 3:00 Max Calorie Row -3:00 rest- 3:00 Max Calorie Bike -3:00 rest- 600m Run for Time Liberty 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 400m Run for Time Target number of reps each set: 45 + reps Minimum number of reps before scaling: 30 reps This is about getting uncomfortable and staying there. Expect to feel the burn in your legs as your body isn’t able to clear fast enough. Walk around and let your heart rate recover the best you can between efforts. When you get to the run, it’s time to take off the brakes. Score this round on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Power Clean (Ground, Below Knee, Hang) Workout (AMRAP – Rounds and Reps) 12 White Grapes Freedom (RX+) AMRAP 10 Minutes 1-2-3-4-5-6. . . Power Clean (135/95) Bar Facing Burpees Independence (RX) AMRAP 10 Minutes 1-2-3-4-5-6. . . Power Clean (95/65) Bar Facing Burpees Liberty AMRAP 10 Minutes 1-2-3-4-5-6. . . Dumbbell Clean (light) Up Downs Target Round: 12 rounds Minimum Round before scaling: 10 rounds Try to keep your power cleans unbroken as long as you can. Set a steady pace for your burpees and stay consistent each round. When the clock hits 8:30, send it. Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk Build up to 5 singles within 60-75% of 1RM Clean and Jerk * On a 90 second clock * Workout (Time) “Black Eyed Peas & Collard Greens” Freedom (RX+) 10 Rounds 7 Dumbbell Deadlifts (50s/35s) 7 Dumbbell Front Squats (50s/35s) 7 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) 10 Rounds 7 Dumbbell Deadlifts (35s/25s) 7 Dumbbell Front Squats (35s/25s) 7 Dumbbell Push Press (35s/25s) Liberty 10 Rounds 5 Dumbbell Deadlifts (light) 5 Dumbbell Front Squats (light) 5 Dumbbell Push Press (light) Target time: 7-9 minutes Time cap: 12 minutes Moderate consistent effort with planned rest. Choose a weight you can use for at least one round unbroken. Grip is going to be a factor here, be mindful to rest during squats and move straight into shoulder to overhead.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Overhead Squat 1 Snatch Push Press + 1 Overhead Squat: – 8 Sets on a 1:30 Clock. Work to a moderately heavy to heavy weight Workout (Time) Times Square Ball Drop Freedom (RX+) 5-10-15-20-15-10-5 Pull-ups GHD’s (Or Stick Sit Ups) * 2 Wall Walks after each round Independence 4-8-12-16-12-8-4 Pull Ups Stick Sit Ups or V-Ups 2 Wall Walks (halfway up) after each round Liberty 5-10-15-20-15-10-5 Ring Rows Sit Ups 2 Inch Worms to Pike Press after each round. Target time: 10-12 minutes Time cap: 15 minutes Start the workout at a steady pace. Don’t burn out quickly. Kick it up a notch as the reps come back down. Challenge yourself on the wall walks. Scale to 1 Rep if it means going all the way up the wall. Don’t cop out because it’s easier! Mobility (Checkmark)...Read more