CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 85% *Complete on a 2:00 Clock*) Workout Workout (Time) Mikey, Data, Mouth, and Chunk Freedom (RX+) 6 Sets 5 Burpee Dumbbell Deadlifts (2×50/35) 10 Dumbbell Shoulder to Overhead (2×50/35) 30 Crossover Single Unders (OR 45 Double Unders) -rest 1:00 between sets- Independence (RX) 6 Sets 5 Burpee Dumbbell Deadlifts (2×35/25) 10 Dumbbell Shoulder to Overhead (2×35/25) 25 Crossover Single Unders (OR 35 Double Unders) -rest 1:00 between sets- Liberty 6 Sets 5 Up DownDumbbell Deadlifts (light) 10 Dumbbell Push Press (light) 30 Single Unders -rest 1:00 between sets- Target time per set: 1:15-1:30 Time cap per set: 2 min Weight for burpees and shoulder to overhead should be unbroken each round. Shake it out and settle your breathing/nerves moving in to the jump rope. Skills and Drills Toes to Bar:  Week 4, Day 1 (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk 9 sets: 1 Power Clean + 1 Push Jerk. Last 4 at 70% of 1RM Clean & Jerk) * Complete a set every 1:45 * Workout Workout (3 Rounds for calories) “Goonies Never Say Die!” Freedom (RX+) 3 sets 3:30 AMRAP 400m Run/Row Max Calorie Bike in remaining time *Rest 1:30 between sets* Independence (RX) 3 sets 3:30 AMRAP 350m Run/Row Max Calorie Bike in remaining time Rest 1:30 between sets Liberty 3 sets 3:30 AMRAP 300m Run/Row Max Calorie Bike in remaining time Rest 1:30 between sets Target number of Calories each set: 25+/18+ Calories Minimum number of Calories before scaling: 18/12 Calories Moderate, consistent pace on the run. The goal is to finish under the 2:00 mark. Heart rate is going to spike up hard as the workout progresses, don’t blow yourself out on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch + Overhead Squat 8 sets: 1 Squat Snatch + 1 Overhead Squat, Last 4 at 75% of 1RM Snatch) * Complete a set every 1:45 * Workout Workout (AMRAP – Rounds and Reps) The Goonies Freedom (RX+) 15:00 AMRAP 10 Single Dumbbell Box Step Ups (50/35) (20) 20 V-Ups 16 Single Dumbbell Lunge (50/35) Independence (RX) 15:00 AMRAP 10 Single Dumbbell Box Step Ups (35/25) (20) 20 V-Ups 16 Single Dumbbell Lunge (35/25) Liberty 15:00 AMRAP 10 Single Dumbbell Box Step Ups (light) (20/16) 20 Sit Ups 16 Lunge Target number of Rounds: 6+ Rounds (2:30 pace) Minimum number of Rounds before scaling: 4 Rounds (3:45 pace) This is a leg and gut punisher, do your best to establish a stable and steady pace in round 1. Avoid the temptation to full send the first two rounds. Ease in and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring OR Toes to Bar Liberty 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 9-11 minutes Time Cap: 14 minutes 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 3 Sets 1 Min Standing, High Damper at RPE5 (or 55 RPM) 30 Sec at RPE1-2 (Any RPM) *No rest between sets. 3 Sets 2 Min Standing, High Damper at RPE7 (or 60 RPM) 1 Min Seated, Low Damper at RPE5 (or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Asteroids Freedom (RX+) Teams of 2 110-90-70-50-30 Calorie Row 5-4-3-2-1 Sled Push (3×45/2×45) 200-200-200-200-200m Farmers Carry (50s/35s) *Female Calories (80-64-48-32-16) Independence (RX) Teams of 2 100-80-60-40-20 Calorie Row 5-4-3-2-1 Sled Push (3×45/2×45) 200-200-200-200-200m Farmers Carry (35s/25s) * Female Calories (80-64-48-32-16) Liberty Teams of 2 50-40-30-20-10 Calorie Row 100-80-60-40-20m Sled Push (2×45/1×45) 200-200-200-200-200m Farmers Carry (moderate) * Female Calories (40-32-24-16-8) Target time: 26-29 minutes Time cap: 36 minutes Alternate as needed for all movements. Choose a partner where you can share one set of each piece of equipment. Either same abilities or one partner scales to the other. Slow and steady pace. Option 1: Gymnastics Skill Work Toes to Bar: Week 3 Day 2 (Checkmark) Toes to Bar: Week 3 Day 2 Take turns with a partner and rotate to the next station when complete. Station 1: Advanced: Accumulate 100...Read more