CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Oaken Freedom (RX+) Teams of 2 2000/1750m Row 200 Wall Balls (20/14) 2000/1750m Row 100 Dumbbell Box Step Ups (24/20)(50s/35s) 2000/1750m Row Independence (RX) Teams of 2 1750/1500m Row 150 Wall Balls (20/14) 1750/1500m Row 100 Dumbbell Box Step Ups (20/16)(35s/25s) 1750/1500m Row Liberty Teams of 2 1000/850m Row 100 Wall Ball Thrusters (light) 1000/850m Row 100 Box Step Ups (24/20) 1000/850m Row Target time: 28-32 minutes Time cap: 40 minutes Break up reps with partner as needed so that you can keep intensity high. Start the row hard and settle in. Relax, have fun, enjoy the start of the weekend. Coodown/Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10 Rounds to establish a 1RM Snatch * Rest 90 seconds between sets Clean and Jerk – 10 Rounds to establish a 1RM Clean and Jerk * Rest 90 seconds between sets CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Walking on Water Freedom (RX+) 11.1/14.1 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Moderate to high intensity throughout. This workout is fast and the back half gets grippy. Be aggressive with pace and keep close to unbroken sets. Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Front Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Noah’s Ark Freedom (RX+) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike *40-32-24-16-8 Women’s Calories or 800m-600m-400m-300m-200m Run Independence (RX) Teams of 2 (1:1) 40-32-24-16-8 Calorie Assault Bike (32-24-18-12-6 Women’s Calories) or 600m-400m-400m-300m-200m Run Liberty Teams of 2 (1:1) 25-20-15-10-5 Calorie Assault Bike (20-16-12-8-4 Women’s Calories) Target time: 16-18 minutes Time cap: 22 minutes Hard pace throughout, 90%ish Start the Bike hard and settle in. For the run settle in early and turn it up at the halfway point. Choose a partner similar in pacing to you. Looking for 1:1 work to rest ratio. 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 Push Jerk 3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk) – Rest 60-90 seconds between sets – Workout (AMRAP – Rounds and Reps) Kristoff and Sven Freedom (RX+) 16:00 Amrap 16 Alternating Dumbbell Snatch (50/35) 16 GHD’s (Or Stick Sit ups) 16 Box Jump Overs (20) Independence (RX) 16:00 Amrap 16 Alternating Dumbbell Snatch (35/25) 12 V Ups 12 Box Jump Overs (20) Liberty 16:00 Amrap 16 Kettlebell Swings (eye level) 16 Sit Ups 16 Box Step Ups (20) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 rounds Find a pace you can hold throughout. Don’t get to a spot where you need excessive rest. Transitions should be quick, 5-10 seconds. Dig in and hold on. Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Elsa and Anna Freedom (RX+) 10 rounds 16/13 Calorie Row or 150m Run 8 Burpee Over Rower Independence 10 rounds 14/11 Calorie Row or 100m Run 6 Burpee Over Rower Liberty 15:00 Amrap 12/10 Calorie Row 8 Up Downs Target time: sub 14 minutes Time cap: 18 minutes Stay consistent through each round. If anything come off the gate with a little in the tank. Moderate to hard pace on the row. The goal is to get off under 55 seconds each round. When you get to Round 9, let it fly. Accessory Goblet Squat: 1 and a Half Reps (4×10) *Build to a moderate weight; stay the same or build across sets Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout...Read more