CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Reps) Grit Freedom/Independence/Liberty 15:00 AMRAP 50m-100m-150m-200m-250m-300m…. Run Row Bike Target Round: Make it into the round of 300m Minimum Round before scaling: Complete the round of 200m Moderate to steady pacing throughout the workout. This is an active recovery day following Saturday’s “Murph” and Monday’s “Glen”. Score every 50m as 1 Rep. Accessory Bottom-Up Single Arm Standing KB Press *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards...Read more

CrossFit Mile Zero – CrossFit Partner WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereSub 30 Pull Ups for Rope Climbs Both Partners Run the Mile TogetherRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Molokai Freedom (RX’d) Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s) (KG conv: 22.5/15) Independence Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s) (KG conv: 15/10) Liberty Every 1:00 (12:00) Even: 25ft Dumbbell Front Rack Walking Lunge (light) Odd: 6 Single Arm Dumbbell Push Press (L and R) (light) Target time each station: 30-40 seconds Time cap each station: 45 seconds 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) BikeErg Lactate Threshold 2 Min at RPE3 (or 80 RPM) 10 Min at RPE7 (or 95 RPM) 4 Min at RPE1-2 (Any RPM) 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here “Murph” Freedom (RX’d) 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run * Weighted Vest- 20/14 Independence 1-mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-mile Run Liberty 800m Run 10 rounds: 10 Jumping Pull-ups 15 Bar Push-ups 20 Alternating Box StepUps 800m Run Target time: sub 40 minutes Time cap: 45-60 min When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash with lacrosse ball (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 8×1-2Split Jerk * Rest on a 2:00 interval * Push Press 8×1-3 Push Press * Rest on a 2:00 interval * Bench Press 8×1-3 Bench Press * Rest on a 2:00 interval * Workout AMRAP 15 (AMRAP – Rounds and Reps) Freedom (RX+) 2x100m Shuttle or 250m Row 15 American Swings (35/26) 20 Stick Sit Ups Independence (RX) 2x75m Shuttle or 200m Row 15 Russian Swings (35/26) 15 Stick Sit Ups Liberty 2x50m Shuttle or 150m Row 15 Russian Swings (26/18) 15 Abmat Sit Ups This is an easy mover heading in to Murph tomorrow, there’s no need to push the pace. Slow and steady throughout the run/row. Aim for unbroken sets, take time during transitions if you need it. Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min...Read more