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” 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m Fast & 400m Easy. Finish each interval w/200m Sprint. Workout Two (2 Rounds for time) Dall Sheep Freedom (RX’d) 2 sets 5 rounds 5 Deadlifts (275/185) 5 Bench press (185/110) – rest 5:00 between sets – (KG Conv DL: 125/83, BP: 83/50) Independence 2 sets 5 rounds 5 Deadlifts (225/155) 5 Bench press (155/95) rest 5:00 between sets (KG Conv DL: 102/70, BP: 70/43) Liberty 2 sets 5 rounds 8 Dumbbell Deadlifts (light) 8 Dumbbell Bench press (light) rest 5:00 between setsRead more

CrossFit Mile Zero – CrossFit Partner WOD Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood)In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click hereRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (Perform 10 singles within 70-80% of 1RM Clean and Jerk * Rest 60-90 seconds between sets *) Workout (Time) Arctic Puffin Freedom (RX+) 5 Rounds 15 Shoulder to Overhead (95/65) 12 Chest to Bar Pull Ups 9 Sumo Deadlift High Pulls (95/65) Independence (RX) 5 Rounds 15 Shoulder to Overhead (75/55) 12 Pull-ups 9 Sumo Deadlift High Pulls (75/55) Liberty 5 Rounds 12 Dumbbell Push Press (light) 10 Jumping Pull-ups 8 Kettlebell Sumo Deadlift High Pulls (light) Target time: 7-9 minutes Time cap: 12 minutes Moderate, Steady Pace Throughout. It’s grip heavy, break it up when you need to before it’s too late. Weight on the barbell is intentionally light. Shoulder to overhead should be consistently 10+ reps. SDHP unbroken. Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×3+, Last Set at 80%) Workout (AMRAP – Rounds and Reps) Harp Seal Freedom (RX+) Death By Bike Erg & GHD Every 2 minutes: 12 GHD Sit Ups (Or 12 Stick Sit Ups) Assault/Echo Bike Calories *Start with 10/8 Calories or 14/12 on Rower and add 2 calories every set until unable to complete in 2 minutes. Independence Every 2 minutes: 10 V-Ups Assault/Echo Bike Calories or Row Calories Start with 8/6 Calories on Bike or 12/10 on Rowerand add 2 calories every set until unable to complete in 2 minutes. Liberty Every 2 minutes: (6 sets) 12 Sit Ups) 10/8 Bike Erg Calories (Or Assault Bike) Target Round: Make it into the 6th Round Minimum Round before scaling: 4Rounds Bike and Row Hard for the first 3-5 Calories every round WOD will cap at 8 Rounds. If you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Deadlift + Power Clean + Push Press/Jerk 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set Workout (4 Rounds for reps) Arctic Fox Freedom (RX+) 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (35s/20s) (20” – all athletes) Max Strict Handstand Push Ups in the remaining time -rest 1 minute between sets- Independence (RX) 4 sets 2:30 AMRAP 20 Double Dumbbell Box Step Ups (25s/15s) (20” – all athletes) Max Handstand Push Ups in the remaining time -rest 1 minute between sets- Liberty 4 sets 2:30 AMRAP 20 Box Step Ups (20” – all athletes) Dumbbell Shoulder Press in the remaining time (light) -rest 1 minute between sets- Target number of reps each set: 15+ reps Minimum number of reps before scaling: 10 reps Stay consistent...Read more