CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 7 sets of 2/2 reps building to heaviest set *Rest 2:30 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM or with band of least resistance * Rest as needed between sets * Workout Workout (AMRAP – Rounds and Reps) Snow White Freedom (RX+) 12:00 AMRAP 50 Double Unders 5-10-15-20-25. . . Toes to Bar Independence (RX) 12:00 AMRAP 35 Double Unders 5-10-15-20-25. . . Knees to Elbows Liberty 12:00 AMRAP 50 Single Unders 5-10-15-20-25. . . Hanging Knee Raises Target number of reps: 300 reps + Minimum number of reps before scaling: 250 reps Break up the ab work early to avoid complete burn out and failure. Come out steady, the first 3 rounds will move fast. The workout really starts on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d) 3 Rounds 30 Dumbbell Bench Press (50s/35s) 30 Toes to Ring (or Toes to Bar) (KG conv: 22.5/15) Independence 3 Rounds 30 Dumbbell Bench Press (35s/25s) 20 Toes to Ring (or Toes to Bar) (KG conv: 15/10) Liberty 3 Rounds 20 Dumbbell Bench Press (light) 20 Hanging Knee Raises Target time: 8-10 minutes Time cap: 15 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) BikeErg Lactate Threshold 5 Sets 30 Sec at RPE5 (or 85 RPM) 30 Sec at RPE1-2 *No rest between sets. -Rest 1 Min- 4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 70-75 RPM) 4x 20 Sec Standing on D9 at RPE10, 40...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Oscar the Grouch Freedom (RX+) Teams of 2 10 sets: 15/12 Calorie Row 10 Burpee DB Deadlifts (55/45) 12/10 Calorie Row 8 Burpee DB Deadlifts (55/45) 9/8 Calorie Row 6 Burpee DB Deadlifts (55/45) IndependenceTeams of 2 8 sets: 15/12 Calorie Row 10 Burpee DB Deadlifts (45/35) 12/10 Calorie Row 8 Burpee DB Deadlifts (45/35) 9/8 Calorie Row 6 Burpee DB Deadlifts (45/35) LibertyTeams of 2 6 sets: 12/10 Calorie Row 10 Burpee DB Deadlifts (25/15) 10/8 Calorie Row 8 Burpee DB Deadlifts (25/15) 8/7 Calorie Row 6 Burpee DB Deadlifts (25/15) Target time each set: 3-3:45 minutes Time cap each set: 4 minutes If you finish early, don’t clean up. Cheer everyone on until the end. Alternate partners on each row. Scaled correctly, this workout should take between 24-30 minutes. So settle in for the long haul. Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Thruster 8×2 Thruster *Rest on a 2:00 Clock* Dumbbell Thruster 8×2 DB Thruster *Rest on a 2:00 Clock* Workout Workout (Time) Bert & Ernie Freedom (RX+) 2 sets: 20 Pull-Ups 15 Thrusters (95/65) 400m Run 15 Thrusters (95/65) 20 Pull-Ups -Rest 5 minutes between sets- Independence (RX) 2 sets: 15 Pull-Ups 15 Thrusters (75/55) 300m Run 15 Thrusters (75/55) 15 Pull-Ups -Rest 5 minutes between sets- Liberty 2 sets: 15 Ring Rows 10 Dumbbell Thrusters (light) 250m Run 10 Dumbbell Thrusters (light) 15 Ring Rows -Rest 5 minutes between sets- Target time each set: 5-6 minutes Time cap each set: 7 minutes This is a “Fran” style workout, the pull ups and thrusters are going to be a challenging combo. Aim for unbroken, but be prepared to break it into sets. Use the run to keep your heart rate stable. You’re...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1-1 Deadlift *Rest on a 2:00 Clock* Workout Workout (Time) Count von Count Freedom (RX+) 3 Rounds 75 Double Unders 12 Burpees 6 Wall Walks Independence (RX) 3 Rounds 60 Double Unders 12 Burpees 4 Wall Walks Liberty 3 Rounds 60 Single Unders 12 Up Downs 4 Inch Worms Target time: 8-10 minutes Time cap: 12 minutes This is more shoulder heavy than it looks. Try to take some breaks to keep it fresh throughout. Challenge yourself on the wall walk variation. If you can move towards the wall, change the rep count or distance traveled back. Try to set the pace in round 1 that you’ll be able to hold in round 2. When you hit the last round, don’t hold back. Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch...Read more