CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) White Chocolate Macadamia Nut Freedom (RX+) 4 sets (1 Set every 8Minutes) 20/15 Calorie Standing Bike or 200m Run 6 Wall Walks 100 Double Unders 6 Wall Walks 20/15 Calorie Standing Bike or 200m Run Independence (RX) 4 sets (1 Set every 8Minutes) 16/12 Calorie Standing Bike or 150m Run 6 Wall Walks (Half Way) 80 Double Unders 6 Wall Walks (Half Way) 16/12 Calorie Standing Bike or 150m Run Liberty 4 sets (1 Set every 8Minutes) 12/10 Calorie Standing Bike or 100m Run 100ft Bear Crawl 120 Single Unders 100ft Bear Crawl 12/10 Calorie Standing Bike or 100m Run Target time each set: 5-6minutes Time cap each set: 7minutes You go/I go workout. Break the reps up to stay fresh, but keep transitions short to save time. High five/fist bump your partner. We’re wrapping up the week! Slowest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch 3 Power Snatch – Use lightweight that can be cycled smoothly for 3 Touch and Go reps * Complete a set every 90 seconds * Metcon Metcon (Time) Freedom (RX+) 21-18-15-12-9-6-3 Russian KB Swings (72/53) Stick Sit Ups 100′ Farmers Carry after each round (72/53) Independence (RX) 21-18-15-12-9-6-3 Russian KB Swings (53/35) Abmat Sit Ups 100′ Farmers Carry after each round (53/35) Freedom 18-15-12-9-6-3 Russian KB Swings (light) Abmat Sit Ups 100′ Farmers Carry after each round (light) Target Time: 11-13 Minutes Time Cap: 15 Minutes Aim for unbroken movements. Switch hands when needed on carries. If you’re doing the open workout tomorrow, this should be a recovery workout. Scale the weight back and work on Squat snatches in the hole with 35-75 lbs. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 3 Power Clean – Use lightweight that can be cycled smoothly for 3 Touch and Go reps * Complete a set every 90 seconds * Workout (Time) Shortbread Freedom (RX+) 4 rounds 400m Run 12 Pull Ups 10 Hang Power Cleans (135/95) Independence (RX) 4 rounds 300m Run 12 Jumping Pull Ups 10 Hang Power Cleans (115/85) Liberty 4 rounds 200m Run 12 Bar Rows 10 Hang Power Cleans (Light) Target time: 9-11minutes Time cap: 15minutes Choose a weight and pull up scale where you can go unbroken. This workout is mind over matter. Find your tempo and hold it. If you really want a challenge, push the run. 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 Bench Press 2 Bench Press x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Shoulder Press 2 Shoulder Press x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Push Press 2 Push Press x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Workout (Time) Snickerdoodle Freedom (RX+) 2 sets 27-21-15 (21-16-12 for women) Calorie Row or 400m-300m-200m Run Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) Independence (RX) 2 sets 24-18-12 (18-14-10 for women) Calorie Row or 400m-300m-200m Run Push-Ups -Rest 5:00 between sets- Liberty 2 sets 21-15-9 (16-12-8 for women) Calorie Row or 300m-200m-100m Run Bar Push-Ups -Rest 5:00 between sets- Target time per set: 5-6 mins Time cap each set: 7 mins Break the push ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 2 Squats x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Front Squat 2 Squats x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back Workout (5 Rounds for reps) Oatmeal Raisin Freedom (RX+) 5 Rounds 1 Minute: Max Calorie Bike 1 Minute: Max Box Jumps (24”/20”) 1 Minute: Kettlebell Swings (53/35) -Rest 1:00 between rounds- Independence (RX) 5 Rounds 1 Minute: Max Calorie Bike 1 Minute: Max Step Ups (24”/20”) 1 Minute: Kettlebell Swings (35/26) -Rest 1:00 between rounds- Liberty 5 Rounds 1 Minute: Max Calorie Bike Erg 1 Minute: Max Box Step Ups (20”/16”) 1 Minute: Russian Kettlebell Swings (light) -Rest...Read more