CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Shoulder Press 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Workout Biscayne Bay (Time) Freedom (RX+) 30/24 Calorie Air Bike or 500m Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) 30 Wall Balls (20/14) 30/24 Calorie Air Bike or 500m Run Independence (RX) 24/19 Calorie Air Bike or 400m Run 25 Wall Balls (20/14) 30 Box Jumps or Step Ups (24/20) 25 Wall Balls (20/14) 24/19 Calorie Air Bike or 400m Run Liberty 20/16 Calorie Air Bike or 300m Run 30 Wall Balls (light) 20 Box Step Ups (20/16) 30 Wall Balls (light) 20/16 Calorie Air Bike or 300m Run Target time: 10-12 minutes Time cap: 15 minutes Come out moderate and try to pick up your pace on the back half...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Power Clean + Push Jerk 10×5 With an ongoing clock: Minute 0-10: Every minute on the minute for 10 minutes: 5 Power Clean and Push Jerks Use a lightweight that can be cycled smoothly for 5 Touch and Go reps. Rest exactly 2 minutes. The metcon begins at the 12 min mark.… Workout Wynwood Walls (Checkmark) Rest until minute 12:00 (after strength) From minute 12-22: Freedom (RX’d) Every minute on the minute for 10 minutes 200/175m Row (Or Ski) Independence Every minute (10:00) 175/150m Row (Or Ski) Liberty Every minute (10:00) 150/125m Row (Or Ski) Target time each set: 40-45 seconds Time cap each set: 52 seconds Gymnastics/Core Gymnastics: Core Conditioning (Day 1) (Time) Day 1: Advanced: Accumulate 80 V Ups Every time you break, perform 5 Burpees Intermediate: Accumulate 50 V Ups Every time you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 1 Power Clean (225/155) -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 1 Power Clean (185/105) -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 1 Power Clean (Moderate) -Rest 1:00- Target time each set: 1:00 Time cap each set: 1:10 Push the Row/Run. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Slow down and set up for each clean. Cooldown/Mobility 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/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 10 GHD Sit Ups -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 10 V-Ups -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 10 Alternating V-Ups or Abmat Sit Ups -Rest 1:00- Target time each set: 1:10 Time cap each set: 1:20 Push the Row/Run and don’t let up for the core work. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Cooldown/Mobility 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/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 1 Power Clean (225/155) -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 1 Power Clean (185/105) -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 1 Power Clean (Moderate) -Rest 1:00- Target time each set: 1:00 Time cap each set: 1:10 Push the Row/Run and don’t let up for the core work. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Slow down and set up for each clean. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1...Read more