CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Reverse Lunge 10 Rounds Odd Rounds – 5/5 Reverse Lunges (barbell or dumbbell) 100m Row (Time) 100m Row 10 Rounds Even Rounds – 100m Row (time decreasing over each round) Workout Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall Stretch “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX+) 14:00 AMRAP 14/11 Calorie Row or 150m Run 10 Deadlifts (155/105) 40 Double Unders Independence (RX) 14:00 AMRAP 14/11 Calorie Row or 150m Run 10 Deadlifts (135/95) 30 Double Unders Liberty 14:00 AMRAP 10/8 Calorie Row or 100m Run 10 Dumbbell Deadlifts (light) 30 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Moderate pacing throughout. Try to maintain it round over round. Don’t sprint your deadlifts....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory EMOM 15 (No Measure) 1 – 3 Position Clean (bottom up) 2 – 3 Strict Pull Ups 3 – 6 Alternating Reverse Lunges Workout Annie & Hallie (Time) Freedom (RX+) 21 Hang Power Cleans (115/80) 400m Run or 1000m Bike 25 Pull Ups 800m Run or 2000m Bike 25 Pull Ups 400m Run or 1000m Bike 21 Hang Power Cleans (115/80) Independence (RX) 21 Hang Power Cleans (95/65) 300m Run or 750m Bike 20 Pull Ups 600m Run or 1500m Bike 20 Pull Ups 300m Run or 750m Bike 21 Hang Power Cleans (95/65) Liberty 21 Hang Power Cleans (light) 250m Run or 600m Bike 20 Jumping Pull Ups 500m Run or 1250m Bike 20 Jumping Pull Ups 250m Run or 600m Bike 21 Hang Power Cleans (light) Target time: 11-13 minutes Time cap: 16 minutes Big sets with big reps....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall Balls (20/14) 8x50ft Shuttle Run 20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 8x50ft Shuttle Run Liberty 40 Wall Ball Thrusters (light) 8x50ft Shuttle Run 30 Wall Ball Thrusters (light moderate) 8x50ft Shuttle Run 20 Wall Balls (light) 8x50ft Shuttle Run Target time: 9-11 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Building up until the last 3 sets are at 90%. *Complete on a 2:00 Clock Push Press 8×2, Building up until the last 3 sets are at 80%. *Complete on a 2:00 Clock Workout The Parent Trap (Time) Freedom (RX+) 5 rounds 8 Shoulder to Overhead (135/95) 10 Bar Facing Burpees 12 V-Ups Independence (RX) 5 rounds 7 Shoulder to Overhead (115/80) 8 Bar Facing Burpees 9 V-Ups Liberty 5 rounds 10 Dumbbell Push Press (light) 10 Up Downs 10 Abmat Sit Ups Target time: 8-11 minutes Time cap: 14 minutes Use transitions to pace yourself and aim to go unbroken for each movements. If V-Ups falter in the later rounds, break up the movement and manage rest periods. Strong leg drive on your STO. Keep your core tight as you drive up. Cooldown/Mobility Mobility (No Measure) 1...Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 25 250m Run/Row 6 Ground to Overhead (135/95) 3 Rope Climbs Independence (RX) AMRAP 25 200m Run/Row 6 Ground to Overhead (95/65) 2 Rope Climbs Liberty AMRAP 25 200m Run/Row 6 DB Ground to Overhead (light) 2 Zombie Climbs or 10 Band Pull Ups. Target Rounds: 8 Alternate movements with your partner. Slow down on the run/row. Outside of rest, this is the chance for your heart rate to slow down. It’s a longer workout, pace yourself early and dig in for the long haul.Read more