CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, building to 70%) 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Workout (Time) Cory & Topanga Freedom (RX+) 5 sets 500/450m Row or 500m Run 50 Double Unders – Rest 1:00 between sets – Independence (RX) 5 Sets 450/375m Row or 400m Run 35 Double Unders – Rest 1:00 between sets – Liberty 5 Sets 300/250m Row or 300m Run 50 Single Unders – Rest 1:00 between sets – 18 Minute Time Cap This is a moderately high intensity workout. Push the row and run pace to a hard, but repeatable, number round over round. This workout is all about the double unders. Don’t easy up on the cardio, see what you’re made of attempting to hit big sets with a spiked heart rate. Mobility (Checkmark) 1 min foot smash w/ lacrosse...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Boy Meets World Freedom (RX+) For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) 25 Push Ups 75 Air Squats Independence (RX) For Time: 60 Air Squats 20 Push Ups 50 Wall Balls (20/14) 20 Push Ups 60 Air Squats Liberty For Time: 50 Air Squats 15 Bar Push Ups 30 Wall Ball Thrusters (light) 15 Bar Push Ups 50 Air Squats Target time: 8-10 minutes Time cap: 14 minutes Be conservative on the start. Don’t push the pace until after the wallballs. The first set of push ups is going to prefatigue your shoulders ahead of the wallballs, think ahead and break them up. Hit consistent reps and keep rest periods short between sets. Mobility (Checkmark)...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 Intervals” 2 Min Easy, 1 Min Hard (85-95 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (95-100 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (85-95 RPM) 2 Min Easy Recovery 4 Sets 3 Min Easy 45 Sec Hard (100-110 RPM) 1 Min Mod (80-90 RPM) -No rest between sets- Total: 30 MIn Workout Two (Time) Our Song Freedom (RX’d) 10 Rounds 8 Dumbbell Bench (50s/35s) 16/14 Calorie Bike Erg (Or Assault Bike) (KG Conv: 22.5s/15s) Affiliate Compete (RX+) 10 Rounds 10 Dumbbell Bench (50s/35s) 20/16 Calorie Bike Erg (Or Assault Bike) (KG Conv: 22.5s/15s) Independence 10 Rounds 8 Dumbbell Bench (40s/25s) 14/12...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) We are Never Ever Getting Back Together Freedom (RX+) Partner Workout: 400m Run (together) (Or 1600m Bike (Split)) 15 Synchro Wall Walks 800m Run (together) (Or 3200m Bike Erg (Split)) 60 Overhead Squats (95/65) 400m Run (together) (Or 1600m Bike (Split)) Independence (RX) Partner Workout: 400m Run (together) 10 Synchro Wall Walks 800m Run (together) 60 Overhead Squats (75/55) 400m Run (together) Liberty Partner Workout: 200m Run (together) 10 Synchro Inch Worms 400m Run (together) 30 Synchro Dumbbell Front Squats (light) 200m Run (together) Target time: 14-16 minutes Time cap: 20 minutes It’s a lot of shoulder stability, don’t burn out on the wall walks. Break up the overhead squats as needed between partners. Slowdown, take a breath, and sweat. Enjoy the Saturday pacing. Optional Core Accessory (4 Rounds for time) For Time/Quality: 4 Rounds 20 Abmat Situps 30 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 2 Touch and Go reps CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsFreedom (RX+) 14:00 Amrap 60 Calorie Row 50 Toes-to-bars 40 Wall Balls (20/14) (10’/9′) 30 Power Cleans (135/95) 20 Muscle Ups Independence (RX) AMRAP 14 Minutes 50/40 Calorie Row 40 Toes-to-bars or Knees to Elbows 40 Wall Balls (14/10) (10’/9′) 30 Power Cleans (95/65) 20 Muscle Ups or Burpee Pull-Ups Liberty AMRAP 14 Minutes 30/24 Calorie Row 30 Hanging Knee Raises 30 Wall Balls 30 Power Cleans (light) 10 Burpee Pull-Ups Target number of Reps: 130+ Minimum number reps before scaling: 115 Most of the time will be spent on the first 3 movements....Read more