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” 4 Sets 2 Min at RPE4 (Seated) 4 Min at RPE2 (Seated) 1 Min at RPE4 (Standing) 2 Min at RPE2 (Standing) Total: 36 Min Workout Two (Checkmark) “Workout Two” Freedom (RX’d) Every minute (10:00) 15/12 Calorie Standing Bike Erg (Or Assault Bike) -rest 3:00- Every minute (10:00) 10 Burpee Box Jump Overs (20) Independence Every minute (10:00) 12/10 Calorie Standing Bike Erg (Or Assault Bike) rest 3:00 Every minute (10:00) 8 Burpee Box Jump Overs (20) Liberty Every minute (10:00) 12/10 Calorie Bike Erg (Or Assault Bike) rest 3:00 Every minute (10:00) 8 Up Downs + Box Step Up (16)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Poke Bowls Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Strict Handstand Push Ups DB Bench Press (55/35) 300m Run after each round (150m each) Independence (RX)) Teams of 2 50-40-30-20-10 Calorie Row Handstand Push Ups DB Bench Press (35/25) 300m Run after each round (150m each) Liberty Teams of 2 30-25-20-15-10 Calorie Row Dumbbell Push Press (light) DB Dumbbell Bench Press (light) 200m Run after each round Target time: 24-26minutes Time cap: 30minutes Break up the reps as needed with your partner to keep intensity up. Row should get faster as calories move down. Settle in and have fun with your partner.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout (Time) Haupai Pie Freedom (RX+) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (53/72) 25 Toes to Bar -rest 1minutebetween rounds- Independence (RX) 3 Rounds: 25 Abmat Sit Ups 100′ Single Arm Farmers Carry (35/53) 15 Toes to Bar or 20 Knees to Elbows -rest 1minutebetween rounds- Liberty 3Rounds: 20Abmat Sit Ups 100′ Single Arm Farmers Carry 15 Hanging Knee Raises -rest 1minutebetween rounds- Target time each set: 4-6minutes Time cap each set: 8minutes Toes to bar should be attempted if you can do consistent sets of 5. Break up T2B in short quick sets. This is a moderate paced workout that is core and grip heavy. Don’t let the later rounds get away from you by not scaling the reps down if needed. Back Squat (7×3, Last 3 Sets at 70%) Cooldown/Mobility (No Measure) 1:00 Barbell...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets * Complete a set on the minute (10:00) *) Workout (AMRAP – Rounds and Reps) AMRAP 10 Freedom (RX+) 10 Deadlifts (105/155) 10 Burpees over Bar 30 Double Unders Independence (RX) 10 Deadlifts (65/95) 10 Burpees 25 Double Unders Liberty 8 Deadlifts 8 Up Downs 25 Single Unders Target Rounds 5+ Minimum Rounds before Scaling 3. Keep a steady pace throughout. Try to move through everything unbroken. Keep rest short if you take it.  The weight is light to keep you moving! Cooldown/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 Thruster (5-4-3-2-2-2, build up to moderate or heavy weight for the workout.) Workout (Time) Acai Bowls Freedom (RX+) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Independence (RX) For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 100m-100m-150m-150m-200m-200m-300m-300m-400m-400m Liberty For Time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Thrusters (light) 8/6 Calorie Bike Erg after each set Target time: 14-16 minutes Time cap: 20 minutes Stay Calm and Rest on the Run. Aim to hit the thrusters hard. The workout is going to get hard in the late rounds, dig in! Accessory (Checkmark) 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 Novice: Jumping Pull Up + Slow Negative Beginner: Ring Row/Lat Pull Down (5-8 reps) Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more