CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) “The Turkey Pardon” Freedom (RX+) 3 Sets (1 Set Every 8:00) 21-15-9* Calorie Row or 300m-200m-100m Run 12-9-6 Box Jumps (30/24) *Women’s calories: 16-12-6 Independence 3 Sets (1 Set Every 8:00) 15-12-9* Calorie Row or 200m-150m-100m Run 12-9-6 Box Jumps (24/20) Women’s calories: 12-10-8 Liberty 3 Sets (1 Set Every 8:00) 15-12-9* Calorie Row or 200m-150m-100m Run 12-9-6 Box Step Ups (20/16) Women’s calories: 12-10-8 Target time each set: 4:00-500 Time cap each set: 6 minutes If you fail to meet the cap, drop all reps by 3! Looking for challenging height for boxes and consistency on the row. This is a moderate pace and distance.  Don’t get comfortable! Accessory (Weight) 4 sets: 100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed) *As heavy as possible while staying balanced during carry (no leaning) Cooldown/Mobility (Checkmark) 1 min foot smash w/...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×2) Front Squat (8×2) Workout (Time) “A Charlie Brown Thanksgiving” Freedom (RX+) 2 sets: 50 Air Squats 25 Alt. Dumbbell Snatches (70/50) 50 Air Squats -rest 3:00 between sets- Independence (RX) 2 sets: 50 Air Squats 25 Alt. Dumbbell Snatches (50/35) 50 Air Squats rest 3:00 between sets Liberty 2 sets: 30 Air Squats 15 Alt. Dumbbell Snatches (light) 30 Air Squats rest 3:00 between sets Target time each set: 4-5 minutes Time cap each set: 6 minutes Steady Pacing, try to stay +/- 15 seconds. Legs are going to be heavy, drive strong through DB Snatches. Full Depth.  Slow is Smooth and Smooth is Fast. Adjust your weight early if needed.  Don’t let your ego get in the way of efficacy. Accessory (AMRAP – Reps) 10 min GHD Sit ups Practice OR Every minute (10:00) 6-10 GHD Sit-ups...Read 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” 3 Rounds 7x (20 Sec at RPE7.5, 40 Sec at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 30 Min Workout Two (Time) “Luigo & Guido” Freedom (RX’d) 10 rounds 2 Hang Squat Cleans (185/125) 10 Handstand Push-ups Independence 10 rounds 2 Hang Squat Cleans (155/105) 8 Handstand Push-ups Liberty 10 rounds 2 Hang Dumbbell Power Cleans (moderate) 2 Dumbbell Front Squats (moderate) 10 Push-upsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) “Sally” Freedom (RX+) 8 sets: 75 Double Unders 15 Burpee Deadlift (2×50/35) 75 Double Unders -You go, I go.  Round for Round- Independence 8 sets: 60 Double Unders 15 Burpee Deadlift (2×35/25) 60 Double Unders -You go, I go.  Round for Round- Liberty 8 sets: 50 Single Unders 15 Up Downs 50 Single Unders -You go, I go.  Round for Round- Target time each set: 2:45-3:30 Time cap each set: 4 minutes Minimal error on jump rope.  Scale if mess ups become routine. Hammer the Burpee DL hard to elevate your heart rate. Remember, we’re in here to sweat and have some fun.  Cheer your partner on.  Sweat and relax! Cooldown/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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.) Workout (Time) “Barbell Bash” Freedom (RX+) 50 Deadlifts (135/95) 40 Shoulder to Overhead (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95) 10 Thrusters (135/95) Independence (RX) 50 Deadlifts (95/65) 40 Shoulder to Overhead (95/65) 30 Front Squats (95/65) 20 Power Cleans (95/65) 10 Thrusters (95/65) Liberty 30 Dumbbell Deadlifts (light) 25 Dumbbell Push Press (light) 20 Dumbbell Front Squats (light) 15 Dumbbell Power Cleans (light) 10 Dumbbell Thrusters (135/95) Target time: 12-14 minutes Time cap: 18 minutes Break Early and Often.  Use the clock to keep rest periods controlled. Looking for consistent sets of 10 or more. Looking to average 2:30 per movement to finish in ideal range. Cooldown/Mobility (No Measure) 1...Read more