CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for time) Freedom (RX+) 0:00-15:00 14Rounds 8 Wallballs (20/14) 4 Devils Press (35/25) 15:00-Finish 80 Burpee Box Jump Overs (24/20) 80 Cal Bike Independence (RX) 0:00-15:00 12Rounds 8 Wallballs (14/10) 4 Devils Press (25/15) 15:00-Finish 60 Burpee Box Jump Overs (20/16) 60 Cal Bike For the first section partners should alternate rounds (6 Rounds Each). For the second section complete the burpee box overs before taking on the bike. Slow down, relax, and have fun. Coodown/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 Workout (Time) 12 Days of Christmas Freedom (RX+) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Overs (30”/24”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) Independence (RX) 12 Days of Christmas 1 Pull Up 2 Shoulder to Overhead (75/115) 3 Power Cleans (75/115) 4 Burpees 5 Deadlifts (75/115) 6 Hand Release Push Ups 7 Toes to bar 8 Wall Ball (14/10) 9 Box Step Ups (20/24) 10 Lunges (75/115) 11 Jumping Pull Ups 12 Thruster (75/115) Target time: 25-30 minutes Time cap: 45 minutes Pick a weight that you can handle, it’s going to get long. Settle in to a maintenance pace and then send it when you finish your...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%) Front Squat (5-4-3-2-2-2-2, Last 2 Sets at 80-85%) Workout (Time) Silver Bells Freedom (RX+) Teams of 2 10 rounds (each/1:1) 200/175m Row or 250m Run Independence (RX) Teams of 2 10 rounds (each/1:1) 175m/150m Row or 200m Run Liberty Teams of 2 10 rounds (each/1:1) 30 seconds Max Meter Row (Partner one rows 30-seconds while partner 2 rests. Switch every 30-seconds) Target time each set: 40-50 seconds Time cap each set: 60 seconds One Rower per group. Get uncomfortable, but don’t full send this one. Quick transitions with your partner. Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk – 7 sets to work up to a moderate or moderately heavy set Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cindy Lou Who Freedom (RX+) 20-Minute AMRAP 5 Chest to Bar Pull-ups 10 Hand Release Push-ups 15 Air Squats Independence (RX) 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Liberty AMRAP 12 Minutes 4 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats to a Box Target Rounds: 12 Minimum Rounds before Scaling: 8rounds Cooldown/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 Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) “Rockin’ Around the Christmas Tree” Freedom (RX+) “Bad Annie” 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups Independence (RX) 80-60-40-20-10 Double Unders 40-30-20-10-5 Sit-ups Liberty 100-80-60-40-20 Single Unders 25-20-15-10-5 Sit-ups Target time: under 8 minutes Time cap each set: 14 minutes RX double the single unders. Pretty straightforward workout. Stay calm on the rope, aggressive on transitions. Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more