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 20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2 20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2 20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2 20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2 20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2 20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2 -Rest 3 Min- 20 Sec Standing at RPE9, High Damper, 40 Sec at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Luke 24:6-7 Freedom (RX+): Teams of 2 6 rounds 300m Run (together) or 500m Row (split) 30 Dumbbell Lunges (50s/35s) 30 Bench Press (135/95) Independence (RX) 6 rounds 300m Run (Or 400m Row) 30 Dumbbell Lunges (35s/25s) 30 Bench Press (115/80) Liberty 6 rounds 200m Run (Or 300m Row) 30 Dumbbell Lunges(25/15) 30 Dumbbell Bench (light) Target time: 20-24minutes Time cap: 28minutes Long and Steady Grind. Set the pace early and keep moving. Spotters be ready on the later rounds of bench. Not a rabbit race, more like an aggressive turtle. Slow down, sweat, and kick off your weekend. Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance * Rest 1:30 between sets * Split Jerk 10×2, Stay light and drive * Rest 1:30minutes between sets * Push Press 10×2, Stay light and drive * Rest 1:30minutes between sets * Workout (Time) John 3:16 Freedom (RX+) AMRAP 1:00 10 Thrusters (95/65) Max Reps Bar Muscle Ups (Or Chest to Bar) -Rest 1 Minute between sets- *Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar) Independence (RX) AMRAP 1:00 10 Thrusters (75/45) Max Reps Bar Muscle Ups (Or Chest to Bar) -Rest 1 Minute between sets- Complete Sets until you get to 25 Bar Muscle Ups (total) (Or 50 Chest to Bar) Liberty AMRAP 1:00 10 Dumbbell Thrusters (light) Max Reps Burpee Pull Up (or burpee jumping pull up) -Rest 1 Minute between sets- *Complete Sets until...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Front Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Overhead Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Workout (Time) John 19:30 Freedom (RX+) Teams of 2 100 V-Ups 30 Power Cleans (185/125) 10x100ft( 5 each) Dumbbell Farmer Carry (70s/50s) Independence (RX) Teams of 2 80 V-Ups 30 Power Cleans (135/95) 10x100ft (5 each) Dumbbell Farmer Carry (50s/35s) Liberty Teams of 2 100 Sit Ups 30 D-Ball Slams (light) (Or Power Cleans (light) 10x100ft Dumbbell Farmer Carry (5 each, light) Target time: 8-10 minutes Time cap: 16 minutes Break up reps as needed to maintain a sustainable pace. Move with purpose and communicate with each other. Remember this workout is about your partner. Don’t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 10×3 Power Clean x 3 sets @65-75% of 1RM Power Clean * Rest 1:45 between sets * Workout (AMRAP – Reps) Galatians 2:20 Freedom (RX+) 16:00 AMRAP 5 rounds 15/12 Calorie Row or 200m Run 10 Box Jumps (30/24) – With Time Remaining Max Rounds – 12/10 Calorie Row or 100m Run 8 Strict Handstand Push Ups Independence (RX) 16:00 AMRAP 5 rounds 12/10 Calorie Row or 150m Run 10 Box Jumps (24/20) – With Time Remaining Max Rounds – 10/8 Calorie Row or 100m Run 8 Handstand Push Ups Liberty 16:00 AMRAP 5 rounds 12/10 Calorie Row or 200m Run 10 Box Step Ups (24/20) – With Time Remaining Max Rounds – 10/8 Calorie Row or 100m Run 10 Dumbbell Strict Press (light) Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 Rounds Moderate...Read more