CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 8×2, Pause 1 second below the knee each rep. Working up to the 50-60% range. *On a 2:00 Clock Workout (Time) Oreo Dream Extreme Cheesecake This is a repeat workout from 4/12/2022 Freedom (RX+) For Time: 100 Burpee Box Jump Overs (24/20) Independence (RX) For Time: 100 Burpee Box Step Overs (24/20) Liberty For Time: 75 Up Down + Box Step Up (20/16) Target time: 8-10 minutes Time cap: 15 minutes 8-10 minutes is 10-12.5 burpees per minute. Set a pace early and maintain throughout. Pick it up with 10 to go! Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch * Rest 1:45 seconds between sets * Power Snatch 8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch * Rest 1:45 seconds between sets * Workout (Time) Original Cheesecake Freedom (RX+) Men: 50-40-30-20-10 Calorie Row Women: 40-32-24-16-8 Calorie Row Both: 600m-500m-400m-300m-200m Run – rest 1 minute between sets – Independence (RX) Men: 40-32-24-16-8 Calorie Row Women: 32-26-18-12-6 Both: 500m-400m-300m-200m-100mRun Rest 1 minute between sets Liberty Men: 30-25-20-15-10 Calorie Row Women: 24-20-16-12-8 Both:400m-300m-200m-150m-100m Run rest 1 minute between sets Target time: 50/40 calories: 2:30-3 minutes 40/32 calories: 2-2:30 30/24 calories: 1:30-2 minutes 20/16 calories: 1-1:30 10/8 calories: 30-40 seconds Time cap: 50/40 calories: 3:30 40/32 calories: 3 minutes 30/24 calories: 2:30 20/16 calories: 2 minutes 10/8 calories: 1 minute Moderate to high intensity on pacing. As distances decrease, speed and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Front Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Overhead Squat 7×2, 2 Second Negative with a 1 Second Pause at the bottom *On a 1:45 Clock Workout (Time) Half Murph Freedom (RX+) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest. Independence (RX) Liberty 400m Run 25 Jumping Pull-Ups 50 Bar Push-Ups 75 Air Squats 400m Run Target time: 18-23minutes Time cap: 25minutes Mobility (Checkmark) 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10) Total: 52 Min Workout Two (Time) Grandmaster’s Contest of Champions Freedom (RX’d) For Time: 100/80 Calorie Assault Bike (80/65 Calorie Echo) 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Assault Bike (70/60 Calorie Echo) 100 Single Arm Dumbbell Push Press (35/25) (KG conv: 15/10) Liberty For Time: 75/60 Calorie Bike Erg 75 Single Arm Dumbbell Push Press (light) Target time each set: 10-12 minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Gamma Radiation Freedom (RX+) Partner 800m Run (Together) 100 Kettlebell Swings (70/53) (split as needed) 600m Run (together) 75 Kettlebell Swings (70/53) (split as needed) 400m Run (together) 50 Kettlebell Swings (70/53) (split as needed) 200m Run (together) Independence (RX) Partner 800m Run (Together) 100 Kettlebell Swings (53/35) (split) 600m Run (together) 75 Kettlebell Swings (53/35) (split) 400m Run (together) 50 Kettlebell Swings (53/35) (split) 200m Run (together) Liberty 800m Run (together) 40 Russian Kettlebell Swings (light) (split) 600m Run (together) 30 Russian Kettlebell Swings (light) (split) 400m Run (together) 20 Russian Kettlebell Swings (light) (split) 200m Run (together) Target time: 17-19minutes Time cap: 25minutes This workout is about moving steady and sweating. Moderate pacing on the run and break up the KB swings to keep it fast. Think of it as an easier intensity day moving into the weekend....Read more