CrossFit Mile Zero – CrossFit View Public Whiteboard Thruster Heavy Thruster * Work up to a heavy single for the day * Workout (Time) Body By Brian Freedom (RX+) 21-18-15-12-9 Calorie Assault Bike Thrusters (75/55) * Womens Calories: 16-14-12-10-8 300m-200m-150m-100m-50m Run Independence (RX) 16-14-12-10-8 Calorie Assault Bike Thrusters (55/35) Womens Calories: 14-12-10-8-6 300m-200m-150m-100m-50m Run Liberty 16-14-12-10-8 Calorie Bike Erg Dumbbell Thrusters (light) Womens Calories: 14-12-10-8-6 Target time: 8-10 minutes Time cap: 14 minutes Moderate pacing on bike each round. Speed up slightly as calories get lower. Go for broke on the thrusters. The weight is lighter, see if you can hold out. If you need to break, do the thrusters in no more than two sets! Strength Cooldown/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 Hip Clean + Hang Clean (8x(1+1)) Technique over load! Workout (Time) Ro Bro Freedom (RX+) 6 sets: (Every 3:00) 10 Toes to Bar 15 Box Jump Overs (24/20) 10 Toes to Bar Independence (RX) 6 sets: (Every 3:00) 8 Toes to Bar 12 Box Jump Overs (24/20) 8 Toes to Bar Liberty 6 sets: (Every 3:00) 10 Hanging Knee Raises 10 Box Step Ups (24/20) 10 Abmat Sit Ups Target time each set: 1:30-1:45 Time cap each set: 2 minutes Reps are small, don’t get caught up in singles on the Toes to Bar. Keep your transitions Quick! Be smart on the box. Jump or step over. Accessory (10 Rounds for reps) Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Deadlift + Power Snatch 3 Snatch Deadlift + 2 Power Snatch x 5 sets * Work up to a comfortable heavy * Workout (Time) Jake LockHURT Freedom (RX+) 1000/850m Row or 1000m/800m Run 75 Wall Balls (20/14) 25 Burpee Pull-ups Independence (RX) 1,000/850m Row or 1000m/800m Run 75 Wall Balls (14/10) 15 Burpee Pull-ups Liberty 750/650m Row or 800m/600m Run 50 Wall Ball Thrusters 20 Up Downs + Jumping Pull-ups Target time: 11-13 minutes Time cap: 15 minutes The goal is a hard row or run. 3:30 for the guys and 4:00 for the girls. Get after it to start. If you’re exhausted after the row/run. You did it right. Now the workout really starts. Big sets on the wallballs. Stay steady on burpee pull ups to finish it out. Cooldown/Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Front Squat + Push Press + Push Jerk 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy in 10-12 minutes – Strength Cooldown/Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side) Workout (Time) Hunsucker & Malone Freedom (RX+) 4 rounds 24 Deadlifts (95/65) 18 Hang power cleans (95/65) 12 Shoulder to Overhead (95/65) Independence (RX) 4 rounds 24 Deadlifts (75/55) 18 Hang power cleans (75/55) 12 Shoulder to Overhead (75/55) Liberty 4 rounds 20 Dumbbell Deadlifts (light) 15 Dumbbell Hang power cleans (light) 10 Dumbbell Shoulder to Overhead (light) Target time: 12-14 minutes Time cap: 16 minutes This is a lighter, higher volume DT. Don’t let the weight fool you. To finish under the time cap we need to average under 4 minutes per round....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for time) Scott VanderSHOOT & Ben Freaking Davidson Freedom (RX+) 6 Sets (1 Set every 2:30) 300m Run 15 GHD Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 60 Double Unders 20 Push Ups Independence 6 Sets (1 Set every 2:30) 300m Run 12 Stick Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 30 Double Unders 15 Push Up Liberty 6 Sets (1 Set every 2:30) 200m Bike Erg 15 Sit Ups -Rest 5:00- 6 Sets (1 Set every 2:30) 40 Single Unders 12 Bar Push Up Target time each set: 1:30-1:45 Time cap each set: 2:00 Moderate to Fast pace for runs on the first workout. Break up the push ups early! Prepare to push the pace on the first workout while settling in for the second. Accessory Farmer’s Carry (4×100′) Double Carry Reverse...Read more