CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Honeycrisp (AMRAP – Rounds and Reps) Freedom (RX+) 15:00 AMRAP 10 Toes to Bar 24ft Handstand Walk (Or 3 Wall Walks) 10 DB Hang Power Cleans (45s/35s) Independence (RX) 15:00 AMRAP 8 Toes to Bar 2 Wall Walks 8 DB Hang Power Cleans (35s/25s) Liberty 15:00 AMRAP 10 Hang Knee Raises 5 Inch Worms 10 Hang Dumbbell Cleans (light) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds 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 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Shoulder Press 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Honeycrisp (AMRAP – Rounds and Reps) Freedom (RX+) 15:00 AMRAP 10 Toes to Bar 24ft Handstand Walk (Or 3 Wall Walks) 10 DB Hang Power Snatch (50/35) Independence (RX) 15:00 AMRAP 8 Toes to Bar 2 Wall Walks 10 DB Hang Power Snatch (35/25) Liberty 15:00 AMRAP 10 Alt V-Ups or Abmat Sit Ups 5 Inch Worms 10 Hang Dumbbell Snatch (light) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds 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 Back Squat 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Granny Smith (2 Rounds for reps) Freedom (RX+) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Squat Cleans (155/105) -rest 2:00 between sets- Independence (RX) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Squat Cleans (115/80) -rest 2:00 between sets- Liberty 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max DB Squat Cleans (moderate) -rest 2:00 between sets- Target number of reps each set: Air Bike: 16/13+ Calories Squat Cleans: 8-10 Reps Minimum number of reps before scaling: Air Bike: 14/11 Calories Squat Cleans: 6 Reps The bike pace should be moderate to hard. By the end of one minute you should feel a burn. Don’t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Granny Smith (2 Rounds for reps) Freedom (RX’d) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Burpee Box Get Over (30/24) -rest 2:00 between sets- Independence 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Burpee Box Get Over (24/20) -rest 2:00 between sets- Liberty 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Up Downs Box Step Ups (20/16) -rest 2:00 between sets- Target number of reps each set: Air Bike: 16/13+ Calories Burpee Box Get Overs: 12+ reps Minimum number of reps before scaling: Air Bike: 14/11 Calories Burpee Box Get Overs: 9 reps Gymnastics/Core Cooldown/Mobility Gymnastics: Core Conditioning (Day 1) (Time) Advanced: Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Front Squat 8×5, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Granny Smith (2 Rounds for reps) Freedom (RX+) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Box Facing Burpee Box Over (24/20) -rest 2:00 between sets- Independence (RX) 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Burpee Box Get Over (24/20) -rest 2:00 between sets- Liberty 2 sets: 2 Rounds 1:00 Max Calorie Air Bike 1:00 Max Up Downs Box Step Ups (20/16) -rest 2:00 between sets- Target number of reps each set: Air Bike: 16/13+ Calories Burpee Box Get Overs: 12+ reps Minimum number of reps before scaling: Air Bike: 14/11 Calories Burpee Box Get Overs: 9 reps Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/...Read more