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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Power Clean + Push Jerk 10x(2+2) 2 Power Clean and 2 Push Jerks – Use lightweight that can be cycled smoothly – *Complete a set on 1:30 intervals Workout (Checkmark) Lord Farquaad Freedom (RX+) Every Minute (14:00) Even Minute: 15/12 Calorie Assault Bike Odd Minute: 15 Wall Balls (20/14) Independence (RX) Every Minute (14:00) Even Minute: 12/10 Calorie Assault Bike Odd Minute: 15 Wall Balls (14/10) Liberty Every Minute (14:00) Even Minute: 12/10 Calorie Bike Erg Odd Minute: 12 Wall Balls Thrusters (light) Target time each set: Sub 40 seconds Time cap each set: 50 seconds Moderate to high, REPEATABLE, intensity. It’s leg intensive, so be honest with yourself when selecting which track to follow. Mix and match bike/wallballs if necessary. Mobility (Checkmark) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Shoulder Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Push Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Workout (AMRAP – Reps) Princess Fiona Freedom (RX+) 12:00 Amrap 3-6-9-12-15-18. . . Double Dumbbell Cleans (50s/35s) Toes to Bar Burpee Over Dumbbell Independence (RX) 12:00 Amrap 3-6-9-12-15-18 Double Dumbbell Cleans (35s/25s) Knees to Elbows Burpee Over Dumbbell Liberty 12:00 Amrap 3-6-9-12-15-18 Hang Dumbbell Cleans (light) Abmat Sit Ups Up Down + Jump Over Dumbbell Target Round: Round of 15 Toes to Bar (135reps) Minimum Round before scaling: The Round of 12 Burpee over Dumbbell (90 reps) Manage your sets early for the larger ranges down the road. Grip heavy with dumbbells and...Read more