CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Clean 8x(1+1), working up to a moderate weight. Focus on receiving the bar in both the power and squat positions. *Rest on a 1:30 Clock* Workout Workout (Time) Ironhide Independence (RX) Every 3:00 (8 sets) 8 Burpee Over Bar 4 Squat Cleans (155/105) 10 Box Jump Over (24/20) Liberty Every 3:00 (8 sets) 8 Up Downs 4 Dumbbell Squat Cleans (light) 10 Box Step Ups (24/20) Target time each set: 1:20-1:40 Time cap each set: 2 minutes Moderate to high intensity. Push the pace on both burpees and box overs, but slow it down on the barbell and focus on form. Use a weight and height of the box that allow constant movement. We’re looking for consistent and sustainable times throughout. Mobility Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press 8×3 Push Press. Building to a light, moderate, or heavy weight. *Rest on a 2:00 Clock* Bench Press 8×3 Bench Press. Building to a light, moderate, or heavy weight. *Rest on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) Optimus Prime Independence (RX) AMRAP 20 Minutes 300m Run or Row 30 Alternating Lunges 3 Wall Walks Liberty AMRAP 20 Minutes 200m Run or Row 20 Alternating Lunges 5 Inch Worms Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Steady pacing all throughout. The goal here is to just keep moving! Aim for consistent rounds every time. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 7×5, Build up to a light, moderate, or heavy set *Rest on a 2:00 Clock* Back Squat 7×5, Build up to a light, moderate, or heavy set *Rest on a 2:00 Clock* Workout Workout (Time) Megatron Independence (RX) 18-15-12-9-6-3 Calorie Bike Dumbbell Deadlifts (35s/25s) Dumbbell Hang Power Cleans (35s/25s) Dumbbell Shoulder to Overhead (35s/25s) *Womens Calories (15-12-9-7-5-3) Liberty 14-12-10-8-6-4 Calorie Bike Dumbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) *Womens Calories (12-10-8-6-4-2) Target time: 15-17 minutes Time cap: 20 minutes Steady, moderate pace throughout. Break up the movements early when the reps are large to avoid burn out, only to turn it on when you hit the round of 9. Aim for sets of 10+ on movements if possible. Mobility (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) Pagani Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 50 Double Unders 12 Line Facing Burpees Independence 8 Sets (1 Set every 2 Minutes) 35 Double Unders 10 Line Facing Burpees Liberty 8 Sets (1 Set every 2 Minutes) 40 Single Unders 10 Up Downs Target TIme each set: 1:10-1:20 Time Cap each set: 1:30 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 Interval 2 Min at RPE3 (or 75 RPM) 5 Min at RPE7 (or 95 RPM) 3 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95 RPM) -Rest 2 Min- 3 Sets 15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM) 30 Sec at RPE10 (or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Ferrari Independence (RX) Teams of 2 1750/1500m Row or 3500/3000m Bike 75 Handstand Push-Ups 20 back-rack lunge (135/95) (each) 20 front-rack lunge (135/95) (each) 20 overhead lunge (135/95) (each) Liberty Teams of 2 1500/1200m Row or 3000/2400m Bike 75 Push-ups or Bar Push-ups 60 Dumbbell Front rack walking lunge (light/each) Target time: 15-17 minutes Time cap: 22 minute High intensity through the rower. Aim for big sets on HSPU/Push Ups. Finish by attacking lunges. Bounce back and forth with your partner often to stay fresh once you’re off the rower! Mobility Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side) ​​​Read more