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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Overhead Squat 3 Overhead Squats x 5 Sets @60-70% (1RM Snatch) – Rest 60-90 seconds between sets – Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFreedom (RX+) 21-15-9 Thrusters (95/65) Pull-ups (KG Conv 43/29) Independence (RX) 21-15-9 Thrusters (75/55) Pull-ups (KG Conv 34/25) Liberty 21-15-9 Dumbbell Thrusters (light/moderate weight) Ring Rows Target time: 2:30-3:30 Time cap: 6 minutes If you’re a veteran go for big sets. Ideally unbroken, but try to keep those transitions fast. If you’re new to intermediate, come out with a game plan and break sets up to something manageable out the gate. Bring your A game, because this workout is about as HYPE as it gets. Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead 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 Threshold” 10 Min at RPE3 -Rest 1 Min- 2000m at RPE6, -Rest 1 Min- 5 Sets 500m at RPE6 2 Min at RPE3 *No Rest between reps or sets. Workout Two (2 Rounds for time) New Year’s Resolutions Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb 50’ Dumbbell Walking Lunge (50/35) -Rest 5 minutes between sets- (KG Conv 22.5/15) Independence 2 sets 5 rounds 1 Rope Climb 50’ Dumbbell Walking Lunge (35/25) Rest 5 minutes between sets (KG Conv 15/10) Liberty 2 sets 5 rounds 2 Zombie Climbs 50′ Walking Lunge Rest 5 minutes between setsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) 2022 into 2023! Freedom (RX+) Teams of 2 10 sets (each/1:1) 22 American Swings (53/72) 23/18 Calorie Row Independence (RX) Teams of 2 10 sets (each/1:1) 22 Russian Swings (35/53) 20/16 Calorie Row Liberty Teams of 2 10 sets (each/1:1) 15 Russian Swings 15/12 Calorie Row Target time: 25-30minutes Time cap: 35minutes Time cap each round: 3 minutes Alternate Rounds, Partner 1 completes full round before Partner 2 goes. Don’t let up the intensity. Dish out some high fives, smack some butts, have fun and finish if you can! Coodown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Build up to 5 singles within 60-75% of 1RM Snatch * On a 90 second clock * Workout (Time) The Final Countdown Freedom (RX+) 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders Independence (RX) 3 Rounds 30 Wall Balls (14/10) 50 Double Unders 20 Toes to Bar 50 Double Unders Liberty 3 Rounds 20 Wall Ball Thrusters (light) 60 Single Unders 20 Sit ups 60 Single Unders Target time: 11-13 minutes Time cap: 15 minutes Goal is to complete Wallballs and Toes to Bar in 90 Seconds or Less. Double Unders in 45-60 Seconds. Jump rope is going to elevate your heart rate. Take a deep breath and attack the other two movements when you get there. Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00...Read more