CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) “Sally” Freedom (RX+) 8 sets: 75 Double Unders 15 Burpee Deadlift (2×50/35) 75 Double Unders -You go, I go.  Round for Round- Independence 8 sets: 60 Double Unders 15 Burpee Deadlift (2×35/25) 60 Double Unders -You go, I go.  Round for Round- Liberty 8 sets: 50 Single Unders 15 Up Downs 50 Single Unders -You go, I go.  Round for Round- Target time each set: 2:45-3:30 Time cap each set: 4 minutes Minimal error on jump rope.  Scale if mess ups become routine. Hammer the Burpee DL hard to elevate your heart rate. Remember, we’re in here to sweat and have some fun.  Cheer your partner on.  Sweat and relax! Cooldown/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 Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.) Workout (Time) “Barbell Bash” Freedom (RX+) 50 Deadlifts (135/95) 40 Shoulder to Overhead (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95) 10 Thrusters (135/95) Independence (RX) 50 Deadlifts (95/65) 40 Shoulder to Overhead (95/65) 30 Front Squats (95/65) 20 Power Cleans (95/65) 10 Thrusters (95/65) Liberty 30 Dumbbell Deadlifts (light) 25 Dumbbell Push Press (light) 20 Dumbbell Front Squats (light) 15 Dumbbell Power Cleans (light) 10 Dumbbell Thrusters (135/95) Target time: 12-14 minutes Time cap: 18 minutes Break Early and Often.  Use the clock to keep rest periods controlled. Looking for consistent sets of 10 or more. Looking to average 2:30 per movement to finish in ideal range. Cooldown/Mobility (No Measure) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.) Workout (Time) “Doc Hudson” Freedom (RX+) Teams of 2 5 rounds 100m Kettlebell Farmer Carry (72s/53s) 15 Synchro Toes to Bar Independence (RX) Teams of 2 5 rounds 100m Dumbbell Farmer Carry (55s/35s) 10 Synchro Toes to Bar Liberty Teams of 2 5 rounds 100m Dumbbell Farmer Carry (50s/35s) 10 Synchro Hanging Knee Raises Target time: 8-10 Time cap: 14 minutes Break up the Farmers Walk as needed. Toes to Bar will fatigue, especially after Tuesday.  Work with your partner to keep reps manageable. This is going to get grippy.  Make sure to use your lats and squeeze the bar hard in the later rounds. Cooldown/Mobility (No Measure) 1 min foot smash w/...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (AMRAP – Rounds and Reps) “Focus. Speed. I am speed” Freedom (RX+) 15:00 Amrap 12/10 Calorie Assault Bike (10/8 Calorie Echo) or 150m Run 5-10-15-20-25. . . Kettlebell Swings (53/35) Push Ups Independence (RX) 15:00 Amrap 10/8 Calorie Assault Bike (9/7 Calorie Echo) or 150m Run 5-10-15-20-25. . . Kettlebell Swings (35/25) Push Ups Liberty 15:00 Amrap 100m Run 5-10-15-20-25. . . Russian Kettlebell Swings (light) Bar Push Ups Target number of Rounds: 5 rounds (Round of 25 kettlebell swings) Minimum Round before scaling: 4 (round of 20 kettlebell swings) Keep the Assault Bike Time relatively the same. Break as needed on KB Swings and Push Ups. Do your best to avoid push up fatigue/failure. Accessory Goblet Squat (4×10) 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 Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk * Complete a set every 90 Seconds (15 minutes) *) Workout (Time) “Tow Mater” Freedom (RX+) For Time: 30-25-20-15-10* or 400m-300m-200m-100m-50m Run Cal Row GHD Sit Ups (Or Stick Sit Ups) *Women’s cals: 24-20-16-12-8 Independence For Time: 24-20-16-12-8* or or 400m-300m-200m-100m-50m Run Cal Row Stick Sit Ups Women’s cals: 20-16-12-10-6 Liberty For Time: 20-16-12-8-4 Cal Row Sit ups Target time: 10-12 minutes Time cap: 15 minutes Moderate to Fast Pace on the Row and Run, especially as the calories get light and distance gets shorter. Non Stop Effort for Sit Ups. Cooldown/Mobility (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more