CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) 12 Days of Christmas Freedom (RX+) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Overs (30”/24”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) Independence (RX) 12 Days of Christmas 1 Pull Up 2 Shoulder to Overhead (75/115) 3 Power Cleans (75/115) 4 Burpees 5 Deadlifts (75/115) 6 Hand Release Push Ups 7 Toes to bar 8 Wall Ball (14/10) 9 Box Step Ups (20/24) 10 Lunges (75/115) 11 Jumping Pull Ups 12 Thruster (75/115) Target time: 25-30 minutes Time cap: 45 minutes Pick a weight that you can handle, it’s going to get long. Settle in to a maintenance pace and then send it when you finish your...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%) Front Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%) Workout (Time) Silver Bells Freedom (RX+) Teams of 2 10 rounds (each/1:1) 200/175m Row or 250m Run Independence (RX) Teams of 2 10 rounds (each/1:1) 175m/150m Row or 200m Run Liberty Teams of 2 10 rounds (each/1:1) 30 seconds Max Meter Row (Partner one rows 30-seconds while partner 2 rests. Switch every 30-seconds) Target time each set: 40-50 seconds Time cap each set: 60 seconds One Rower per group. Get uncomfortable, but don’t full send this one. Quick transitions with your partner. Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk – 7 sets to work up to a moderate or moderately heavy set Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cindy Lou Who Freedom (RX+) 20-Minute AMRAP 5 Chest to Bar Pull-ups 10 Hand Release Push-ups 15 Air Squats Independence (RX) 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Liberty AMRAP 12 Minutes 4 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats to a Box Target Rounds: 12 Minimum Rounds before Scaling: 8rounds Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) “Rockin’ Around the Christmas Tree” Freedom (RX+) “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups Independence (RX) 80-60-40-20-10 Double Unders 40-30-20-10-5 Sit-ups Liberty 100-80-60-40-20 Single Unders 25-20-15-10-5 Sit-ups Target time: under 8 minutes Time cap each set: 14 minutes RX double the single unders. Pretty straightforward workout. Stay calm on the rope, aggressive on transitions. Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 7 sets *Build to a Heavy Unbroken Complex across 7 working sets Workout (Time) “It’s Beginning to Look a Lot Like Christmas” Freedom (RX+) Every 3:00 (8 sets) 15/12 Calorie Assault Bike (12/10 Echo Bike) or 17/14Calorie Row 10 Dumbbell Thrusters (50s/35s) Independence (RX) Every 3:00 (8 sets) 12/10 Calorie Assault Bike (10/8 Echo Bike) or 15/12Calorie Row 10 Dumbbell Thrusters (35s/25s) Liberty Every 3:00 (8 sets) 12/10 Calorie Bike Erg 5 Dumbbell Front Squats (light) 5 Dumbbell Push Press (light) Target time: 60-75 seconds Time cap each set: 90 seconds Hammer out the first 3-5 Calories. We’re aiming for consistency. Don’t come out hot in the first few rounds. Be SMART and anticipate the...Read more