CrossFit Mile Zero – CrossFit View Public Whiteboard Skill Prep Warm-up Deadlift 3×3 Building up your weight for the workout. * On a 2 minute clock do 5 reps. Odd numbers do deadlifts, Even numbers run 100m * Workout (Time) Ghost Pepper Freedom (RX+) 10 sets: 10 Deadlifts (135/95) 10 Push ups 100m Run -Rest 1 minute between sets- Independence (RX) 10 sets: 10 Deadlifts (115/80) 10 Push ups 100m Run -Rest 1 minute between sets- Liberty 10 sets: 10 Kettlebell Sumo Deadlifts (light) 10 Bar Push Ups 50m Run/Row -Rest 1 minute between sets- Target time each set: sub 1:15 Time cap 25 Minutes This is going to get spicy. Gauge your overall pace off the first 2-3 rounds and adjust to finish. The goal is to go for unbroken each round. if you need to scale the reps or change the range of motion, do it before it’s...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Thai Pepper Freedom (RX+) Partner WOD 12,000/10,000m Bike or 6,000/5,000m Row or 3.5mile run * Only 1working at the same time (1 resting) – switch as desired Independence (RX) Partner WOD 10,000/8,000m Bike or 5000/4000m Row or 3Mile Run Liberty Partner WOD 5,000/4,000m Bike or 3,000/2,400m Row or 2 Mile Run Target time: 20-24 minutes Time cap: 30 minutes Break it up as desired. Go for distances or to equalize skill, switch on time domains. Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat 8x(1+2) *Build to a moderately heavy weight. Still should be well below failure. * Workout (AMRAP – Reps) Habanero Freedom (RX+) 12 min AMRAP 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Burpee Over Bar Independence (RX) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (95/65) Front Squats (95/65) Burpee Over Bar Liberty AMRAP 12 Minutes 1-3-5-7-9…. Dumbbell Power Cleans (light) Dumbbell Front Squats (light) Up Downs Target number of reps: 108+ reps (finish the round of 11) Minimum number of reps before scaling: 75 reps (finish the round of 9) Rounds 1-5 will go by fast.Keep rep cleans and plan rest breaks as the reps increase. Slow down the last few reps of burpees each round to lower your heart rate moving in to cleans. The emphasis is on barbell work under duress. This workout is all about...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Push Press (8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*) Bench Press 8×2 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Workout (Time) Jalapeño Freedom (RX+) 40/32 Calorie Assault Bike or 600m Run 20 Handstand Push ups 30/24 Calorie Assault Bike or 500m Run 15 Handstand Push ups 20/16 Calorie Assault Bike or 400m Run 10 Handstand Push ups 10/8 Calorie Assault Bike or 200m Run 5 Handstand Push ups Independence (RX) 32/26 Calorie Assault Bike or 500m Run 16 Handstand Push ups 24/20 Calorie Assault Bike...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Front Squat 8×3 *No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.* Workout (2 Rounds for time) Banana Pepper Freedom (RX+) 3 rounds 8 Overhead Squats (115/80) 24 Pull-ups -at 10:00- 3 rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14) Independence (RX) 3 rounds 8 Front Squats (95/65) 18 Pull-ups -at 10 minutes- 3 rounds 8 Power Snatch (95/65) 24 Wall Balls (14/10) Liberty 3 rounds 12 Dumbbell Front Squats (light) 15 Jumping Pull-ups -at 10 minutes- 3 rounds 12 Alternating Dumbbell Snatch (light) 15 Wall Ball Thrusters (light) Target times: Set 1: 3:45-4:45 Set 2: 4:00-5:00 Time cap each set: 7...Read more