CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Rotational Med Ball Toss (Weight) 5×6, Complete on a 2:30 Clock Deadbugs (No Measure) 5×12-20, Complete on a 2:30 Clock Workout Workout (Time) “On October 3rd, he asked me what day it was” Freedom (RX+) Every 5:00 (4 sets) 300m Run 20/16 Calorie Row Independence (RX) Every 5:00 (4 sets) 250m Run 16/13 Calorie Row Liberty Every 5:00 (4 sets) 200m Run 12/10 Calorie Row Target time each set: 2-2:30 Time cap each set: 3 minutes Ideally looking for a 1:1 work to rest ratio. Come out with a hard pace that you can maintain within +/- 5 seconds Round 1 to Round 4. Partner with someone of similar ability/shoe size if sharing equipment. Mobility Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×3, Build to a Heavy Set Front Squat 7×3, Build to a Heavy Set Workout Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Freedom (RX+) 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95) Independence (RX) 3 Rounds 50 Air Squats 7 Chest to Bar Pull Ups 10 Hang Power Cleans (115/80) Liberty 3 Rounds 30 Air Squats 7 Up Down + Jumping Pull Up 10 Dumbbell Hang Power Cleans (light) Target time: 8-10 minutes Time cap: 14 minutes This is a quick and aggressive workout. Plan out your breaks to avoid forearm burnout. Pace the first round, adjust the second round, and go for broke to close it out. Mobility (No Measure) Mobility (Checkmark) 1 min couch stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds 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 5 Min at RPE3 (or 75 RPM) 10x (30 Sec at RPE8, 30 Sec at RPE2) 5 Min at RPE3 (or 75 RPM) 10 Min at RPE5 (or 85 RPM) 5 Min at RPE3 (or 75 RPM) 8 Min at RPE7 (or 95-100 RPM) 3 Min at RPE3 (or 75 RPM) 6 Min at RPE9 (or 100+ RPM) 1 Min at RPE3...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Potato Salad Freedom (RX+) Teams of 2 200m Partner Run 20 Synchro Wall Balls (20/14) 40 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 30 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Handstand Push Ups 200m Partner Run 20 Synchro Wall Balls (20/14) 10 Handstand Push Ups Independence (RX) 200m Partner Run 20 Synchro Wall Balls (14/10) 32 Handstand Push Ups or 40 Hand Release Push Ups 200m Partner Run 20 Synchro Wall Balls (14/10) 24 Handstand Push Ups or 30 Hand Release Push Ups 200m Partner Run 20 Synchro Wall Balls (14/10) 16 Handstand Push Ups or 20 Hand Release Push Ups 200m Partner Run 20 Synchro Wall Balls (14/10) 8 Handstand Push Ups or 10 Hand Release Push Ups Liberty 200m Partner Run 15 Synchro Wall Balls...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Front Squat 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (Time) Tater Tots Freedom (RX+) 160 Box Step-ups (20” all athletes) * Every 2:00 (including 0:00) perform 4 Power Cleans (185/125) Independence (RX) 160 Box Step-ups (20” all athletes) Every 2:00 (including 0:00) perform 4 Power Cleans (135/95) Liberty 120 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Power Cleans (moderate) Target time: 10-14 minutes Time cap: 18 minutes Come out with a steady pace on the step ups. Target a number that is easily sustainable without jacking your heart rate up too high. Cleans should be heavier. Take your time to set up and execute each rep. Mobility Mobility (No Measure) 1 min...Read more