CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2, Last 3 Sets at 80%) Workout (AMRAP – Rounds and Reps) Narwhal Freedom (RX+) AMRAP 12 Minutes 4 Bar Muscle Ups (Or 8 Chest to Bar Pull-ups) 300m Run/750m Bike Independence (RX) AMRAP 12 Minutes 3 Bar Muscle Ups (Or 6 Chest to Bar Pull-ups) 300m Run/750m Bike Liberty AMRAP 12 Minutes 8 Jumping Pull-ups 200m Run/500m Bike Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds This is all about setting a pace. Come out smooth and steady. Strong Hips for Muscle Ups, false grip if you struggle with turnover. Stay loose on the run. Accessory Alt. Incline DB Bench *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets heavy. Focus: Set a bench up at an incline that will allow for a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – 7 Sets on a 2:00 Clock Workout (2 Rounds for time) Polar Bear Freedom (RX+) 3 rounds 10 Front Squats (95/65) 10 Toes to Bar 10 Burpee Over Bar -rest until minute 7:00- 30 Burpee Over Bar 30 Toes to Bar 30 Front Squats (95/65) Independence (RX) 3 rounds 10 Front Squats (75/55) 10 Knees to Elbows 10 Burpee Over Bar -rest until minute 7:00- For Time: 30 Burpee Over Bar 30 Knees to Elbows 30 Front Squats (75/55) Liberty 3 rounds 10 Dumbbell Front Squats (light) 10 Alt V- Ups 10 Up Downs -rest until minute 7:00- For Time: 30 Up Downs 30 Alt V-Ups 30 Dumbbell Front Squats (light) Target time each set: 4-5 Minutes Time cap each set: 6 minutes Quick Transitions between...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” 2 Rounds 3x (3 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) Cathey Crime Scene Freedom (RX’d) 3 rounds 30 Dumbbell Bench Press (50s/35s) 90 Double Unders (KG Conv: DB 22.5/15) Independence 3 rounds 30 Dumbbell Bench Press (35s/25s) 75 Double Unders (KG Conv: DB 15/10) Liberty 3 rounds 20 Dumbbell Bench Press (light) 90 Single UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (AMRAP – Rounds and Reps) Big Booty Bloop Freedom (RX+) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (55s/45s) 50/40 Calorie Row 100 Synchro Lunges Independence (RX) Teams of 2 AMRAP 30 Minutes 100m Dumbbell Farmer Carry (45s/35s) 40/32 Calorie Row 70 Synchro Lunges Liberty Teams of 2 AMRAP 30 Minutes 100 Dumbbell Farmer Carry (light) 30/24 Calorie Row 40 Synchro Lunges Target number of Rounds: 4+ Rounds Minimum number of Rounds before scaling: 3 rounds Alternate Farmers Carry and Row as needed. Communicate during lunges. Slow down and enjoy yourselves! Coodown/Mobility (No Measure) 1:00 Barbell Grip Smash (each side) 1:00 Seal Pose (each side) 1:00 Lacrosse Ball Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Thruster Heavy Thruster * Work up to a heavy single for the day * Workout (Time) Body By Brian Freedom (RX+) 21-18-15-12-9 Calorie Assault Bike Thrusters (75/55) * Womens Calories: 16-14-12-10-8 300m-200m-150m-100m-50m Run Independence (RX) 16-14-12-10-8 Calorie Assault Bike Thrusters (55/35) Womens Calories: 14-12-10-8-6 300m-200m-150m-100m-50m Run Liberty 16-14-12-10-8 Calorie Bike Erg Dumbbell Thrusters (light) Womens Calories: 14-12-10-8-6 Target time: 8-10 minutes Time cap: 14 minutes Moderate pacing on bike each round. Speed up slightly as calories get lower. Go for broke on the thrusters. The weight is lighter, see if you can hold out. If you need to break, do the thrusters in no more than two sets! Strength Cooldown/Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)Read more