CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×2, Last 2 @ 90%) 2 Deadlifts x 7 sets, Last 2 @ 90% * Complete a set on the 2 minutes * Workout (Time) Chocolate Chip Cookie Freedom (RX+) 5 sets 50 Double Unders 10 Clean and Jerks (95/65) 10 Burpees over Bar -Rest 1:00 between sets- Independence (RX) 5 sets 35 Double Unders 10 Clean and Jerks (75/55) 8 Burpees over Bar -Rest 1:00 between sets- Liberty 5 sets 50 Single Unders 10 Dumbbell Clean and Jerks (light) 10 Up Downs -Rest 1:00 between sets- Target time each set: 1:50-2:10 Time cap each set: 3 minutes Try to find a pace that you can replicate or improve on round over round. This workout is all about efficiency going overhead while fatigued. Really focus on technique here each round. It’s going to get hard to hit 10 reps ground...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 (3 Rounds for calories) Ski/Row and Bike Workouts 3 Sets 500m Row or Ski at RPE7 1 Min Echo Bike at RPE7 *Rest 3 Min between sets. *Score Echo Bike Calories. Workout Two (Checkmark) “I like that boulder, that’s a nice boulder” Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Donkey + Dragon Freedom (RX+) Teams of 2 For Time 2000/1750m Bike or 800m Run 30 Front Squats (135/95) 2000/1750m Bike or 800m Run 24 Front Squats (135/95) 2000/1750m Bike or 800m Run 18 Front Squats (135/95) Independence (RX) Teams of 2 For Time 1600/1300m Bike or 800m Run 30 Front Squats (95/65) 1600/1300m Bike or 800m Run 24 Front Squats (95/65) 1600/1300m Bike or 800m Run 18 Front Squats (95/65) Liberty Teams of 2 For Time 1000/750m Bike Erg or 400m Run 30 Wall Ball Squats 1000/750m Bike Erg or 400m Run 24 Wall Ball Squats 1000/750m Bike Erg or 400m Run 18 Wall Ball Squats Target time: 17 – 19 minutes Time cap: 24 minutes Split reps and movements as needed. Break the bike/run evenly and with a modest number to keep intensity up. Enjoy a longer workout...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch 8×1+1, finishing at a light to moderate weight (60-70%) Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here “Jack” Freedom (RX’d) 20:00 AMRAP 10 Push Press (115/85) 10 KettleBell Swings (53/35) 10 Box Jumps (24/20) Independence 20:00 AMRAP 10 Push Press (95/65) 10 Kettlebell Swings (35/25) 10 Box Jumps (20/16) Liberty 20:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 10 Box Step Ups (20/16) Target number of Rounds: 12+ Minimum number of Rounds before scaling: 8 Start off conservatively and pick up the pace if able as you move through. Aim for one round...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×2, Last 2 Sets at 85%) 7×2, Last 2 Sets at 85% * Complete a set on the 2 minutes Workout (Time) Not My Gumdrop Buttons Freedom (RX+) 3 Rounds 400m Run 21 GHD’s (Or Stick Sit Ups) 3 Rope Climbs (Or 15 Pull-ups) Independence (RX) 3 Rounds 400m Run or 400m/350m Row 21 Abmat Sit Ups 2 Rope Climbs (Or 10 Pull-ups) Liberty 3 Rounds 200m Run or 200m Row 21 Sit Ups 6 Zombie Rope Climbs Target time: 8-10 minutes Time cap: 15 minutes Moderate pacing throughout. Reps and movements should be able to move through unbroken. The differentiator is in the run/row. If you want to make this workout harder, push the pace. Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more