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” 2 Rounds 3x (2 Min at RPE7, 3 Min at RPE7.5) *Rest 5 Min at RPE2 between rounds. Total: 35 Min Workout Two (Time) “Workout Two” Freedom (RX’d) Teams of 2 3 Rounds 15 Synchro Box Jump Overs (24/20) 30 Power Snatch (135/95)(split) (KG Conv: 61/43) Individual Option 3 Rounds 15 Box Jump Overs (24/20) 15 Power Snatch (135/95) (KG Conv: 61/43) Independence Teams of 2 3 Rounds 15 Synchro Box Jump Overs (20/16) 30 Power Snatch (95/65)(split) (KG Conv: 43/29) Liberty Teams of 2 3 Rounds 15 Synchro Box Step Up and Overs (24/20) 30 Power Cleans (light)(split)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) “Food Coma” Freedom (RX’d) Teams of 2 150/120 Calorie Assault Bike (Or 120/100 Calorie Echo) 100 Front Squats (135/95) 50 Synchro Bar Facing Burpees Independence (RX) Teams of 2 120/100 Calorie Assault Bike (Or 100/80 Calorie Echo) 100 Front Squats (95/65) 40 Synchro Bar Facing Burpees Liberty Teams of 2 100/80 Calorie Bike Erg 100 Dumbbell Front Squats (light) 30 Synchro Up Downs Target time: 21-23 minutes Time cap: 30 minutes Split up the reps to keep intensity. Time is going to be made or lost with the finale.  Keep on moving for burpees. Cooldown/Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3) Build to a moderate or heavy triple Partner WOD Workout (Time) “Post-Feast Nap” Freedom (RX+) In Teams of 2 For Time ​​1000 meter Run (Or 1200/1000m Row) 80 American Swings (35/53) 800 meter Run (Or 1000/850m Row) 60 American Swings (35/53) 400 meter Run (Or 500/400m Row) 40 American Swings (35/53) Independence (RX) In Teams of 2 For Time ​​800 meter Run (Or 1000/850m Row) 80 Russian Swings (35/53) 600 meter Run (Or 800/700m Row) 60 Russian Swings (35/53) 400 meter Run (Or 500/400m Row) 20 Russian Swings (35/53) Liberty In Teams of 2 For Time ​​500 meter Run (Or 500/400m Row) 30 Dumbbell Push Press (light) 400 meter Run (Or 400/350m Row) 20 Dumbbell Push Press 300 meter Run (Or 300/225m Row) 10 Dumbbell Push Target time: 15-17 minutes Time cap: 20 minutes Break up reps as needed....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Turkey Gone Bad (AMRAP – Reps) 2 Rounds with a Partner 2 min Wallballs (14/20) 2 Min SumoDeadlift High Pull (55/75 2 Min Box Jumps/Step Ups (20) 2 Min Push Press (55/75) 2 Min Max Cal Row 2 Min Rest Rx+ More Reps Partner WODRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean + Squat (10x(1+1+1) on a 90 Second Clock) Workout (Time) “Macy’s Thanksgiving Day Parade” Freedom (RX+) 81-72-63-54-45-36-27 Single Unders 27-24-21-18-15-12-9 Push Ups Independence (RX) 70-60-50-40-30-20-10 Single Unders 24-21-18-15-12-9-6 Push Ups Liberty 60-50-40-30-20-15-10 Single Unders 20-18-16-14-12-10-8 Bar Push Ups Target time: 12-14 minutes Time cap: 18 minutes To make things harder, do all of your single unders on broken.  One mess up brings you back to zero. Come up with a strategy for your push ups.  Don’t reach failure. Jump rope is skill, push ups are a grind.  Keep on moving. Cooldown/Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more