CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Brian Hughes (AMRAP – Rounds and Reps) AMRAP 33 Freedom/Independence (RX) 2400M Med-ball Run (20/14), together With the remaining time 7 Russian Kettlebell Swings (70/53) 29 Double Unders 18 Burpee Box Jump (24/20) Liberty 2400m med-ball run (14/10), partitioned With the remaining time 7 Russian Kettlebell Swings 50 Single Unders 18 Up/Down Step Ups (16/20) Brian Hughes was a Captain of the Arrowhead Interagency Hotshots Firefighters and tragically died on July 29, 2018, while battling the Ferguson Fire near Yosemite National park in California. Brian was 33 years old on his last day of duty and is survived by his parents, sister and fiancé Paige, who is 4 months pregnant with their first child.RX+/RX partners will run the full distance together, switching ball as needed. Scaled to alternate sprints with medball while one person rests. This is a long, slow...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7 Deadlifts (155/105) 7 Handstand Push Ups + 1 Abmat (KG conv: 70/48 DL) Liberty 7 Rounds 7 Dumbbell Deadlifts (light) 7 Push Ups Target TIme: 7-9 minutes Time Cap: 12 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 Main Set #1 3 Sets 10 Sec Seated, D5 at RPE10, Max RPM 10 Sec Standing, D5 at RPE10, Max RPM *Rest 20 Sec at RPE1-2 after all reps. Main Set #2 5 Min at RPE5 (or 85 RPM) 3 Min at RPE1-2 (Any RPM) 8x (30 Sec at RPE10, 15 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) “Hey You Guys!!” Freedom (RX+) Teams of 2 (1:1) 30:00 Amrap 15/12 Calorie Bike 10 GHD’s (or V-ups) 15 Wall Balls (30/20) 10 GHD’s (or V-ups) 15/12 Calorie Bike * Alternate movements with partner Independence (RX) Teams of 2 (1:1) 30:00 Amrap 12/10 Calorie Bike 10 V-ups 15 Wall Balls (20/14) 10 V-ups 12/10 Calorie Bike Liberty Teams of 2 (1:1) 30:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo Bike) 10 Sit Ups 10 Wall Ball Thrusters (light) 10 Sit Ups 10/8 Calorie Assault Bike (or 8/6 Echo Bike) Target number of Rounds: 4+ each Minimum number of Rounds before scaling: 3 each Moderate intensity throughout. Reps will likely be unbroken, but heart rates will spike early and will stay elevated. Settle in on round 1 and hold on. Toes to Bar: Week 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Front Squat 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (AMRAP – Reps) Brand and Andy Freedom (RX+) 5 Sets 1:30 AMRAP 6 Overhead Squats (135/95) 10 Box Jumps (30/24) -then- Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups -rest 1:30 between rounds- Kipping Chest to Bar = 1 rep Bar Muscle Ups = 3 reps Ring Muscle Ups = 4 reps Independence (RX) 5 Rounds 1:30 AMRAP 6 Overhead Squats (115/80) 10 Box Jumps (24/20) -then- Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups -rest 1:30 between rounds- Liberty 5 Rounds 1:30 AMRAP 6 Front Squats (light) 10 Box Step Ups (24/20) -then- Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up -rest 1:30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Bench Press 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (Time) “Man, you smell like Phys. Ed” Freedom (RX+) 5-4-3-2-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (70/53) Calorie Row (Women Calories: 20-16-12-8-4 or 200m Run) Independence (RX) 4-3-2-1-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (53/35) 20-16-12-8-4 Calorie Row (Women Calories: 16-12-10-6-4 or 150m Run) Liberty 5-4-3-2-1 Inch Worms 15-12-9-6-3 Russian Kettlebell Swings (light) Calorie Row (Women Calories: 11-9-7-5-3 or 100m Run) Target time: 12-14 minutes Time cap: 16 minutes Use your legs as much as you can for swings and rowing, you’ll want fresh shoulders heading to the wall. Take it easy through the first 2 Rounds. Once you get in to the round of 3 wall walks, send it on. Mobility Mobility (No Measure)...Read more