CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Steve Rogers (4 Rounds for reps) Freedom (RX’d) 4 Sets 2:00 AMRAP 200/175m Row 12 Box Jump Overs (20) Max Thrusters (95/65) -rest 2:00 between sets- (KG conv: 43/29 Thrusters) Independence 4 Sets 2:00 AMRAP 200/175m Row 10 Box Jump Overs (20) Max Thrusters (75/55) -rest 2:00 between sets- (KG conv: 34/25 Thrusters) Liberty 4 Sets 2:00 AMRAP 175/150m Row 10 Box Step Ups (20) Max Dumbbell Thrusters (light) -rest 2:00 between sets- Target number of reps each set: 12+ Reps Minimum number of reps before scaling: 8 reps Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Shoulder Press 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Workout Steve Rogers (AMRAP – Reps) Freedom (RX+) 4 Sets 2:00 AMRAP 500m Bike or 200m Run 12 Box Jump Overs (20) Max Handstand Push Ups -rest 2:00 between sets- Independence (RX) 4 Sets 2:00 AMRAP 500m Bike or 200m Run 10 Box Jump Overs (20) Max Wall Walks -rest 2:00 between sets- Liberty 4 Sets 2:00 AMRAP 400m Bike or 200m Run 10 Box Step Ups (20) Max Dumbbell Press (light) -rest 2:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 reps Ideally we’re finishing the cardio and box with roughly 45 seconds before our shoulder variation. Catch your breath and aim for 1-2 sets...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Front Squat 10x (2 Power Clean + 1 Front Squat) *Use a weight that can be cycled smoothly for Touch and Go reps *Complete on a 1:30 Clock Workout Tony Stark (AMRAP – Reps) Freedom (RX+) 15:00 AMRAP 200m Run or Row 15 Toes to Bar 200m Run or Row 10 Burpees to Target 200m Run or Row 5 Front Squats (155/105) Independence (RX) 15:00 AMRAP 200m Run or Row 12 Toes to bar 200m Run or Row 8 Burpees to Target 200m Run or Row 4 Front Squats (115/80) Liberty 15:00 AMRAP 150m Run or Row 10 Hanging Knee Raises 150m Run or Row 10 Up Downs 150m Run or Row 5 Goblet Squats (light) Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 3.5 rounds Slow and steady pace throughout the workout. Do...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+5lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Tony Stark (AMRAP – Reps) Freedom (RX’d) 15:00 AMRAP 50ft Overhead Dumbbell Walking Lunge (50/35) (right arm) 15 Toes to Bar 50ft Overhead Dumbbell Walking Lunge (50/35) (left arm) 15 Burpee over Dumbbell 15 Dumbbell Snatch (50/35) * Scoring: every 5 feet of the lunge = 1 rep (KG conv: 22.5/15 DB) Independence 15:00 AMRAP 50ft Overhead Dumbbell Walking Lunge (35/25) (right arm) 12 Toes to bar 50ft Overhead Dumbbell Walking Lunge (35/25) (left arm) 12 Burpee over Dumbbell 12 Dumbbell Snatch (35/25) (KG conv: 15/10 DB) Liberty 15:00 AMRAP 50ft Dumbbell Walking Lunge (light) 10 Hanging Knee Raises 50ft Dumbbell Walking Lunge (light) 10 Up Downs 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Front Squat 10x (2 Power Clean + 1 Front Squat) *Use a weight that can be cycled smoothly for Touch and Go reps *Complete on a 1:30 Clock Workout Tony Stark (AMRAP – Rounds and Reps) Freedom (RX+) 15:00 AMRAP 200m Run or Row 15 Toes to Bar 200m Run or Row 10 Burpees to Target 200m Run or Row 5 Front Squats (155/105) Independence (RX) 15:00 AMRAP 200m Run or Row 12 Toes to bar 200m Run or Row 8 Burpees to Target 200m Run or Row 4 Front Squats (115/80) Liberty 15:00 AMRAP 150m Run or Row 10 Hanging Knee Raises 150m Run or Row 10 Up Downs 150m Run or Row 5 Goblet Squats (light) Target number of Rounds: 3+ Rounds Minimum number of Rounds before scaling: 2.5 rounds Slow and steady pace throughout the...Read more