CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Distance) Claude Monet Freedom (RX+) Teams of 2 25:00 AMRAP Partner 1: Bike or Row, max meters Partner 2: 2 rounds 10 Overhead Squats (95/65) 8 Bar Facing Burpees Independence (RX) Teams of 2 25:00 AMRAP Partner 1: Bike or Row, max meters Partner 2: 2 rounds 10 Overhead Squats (75/55) 6 Bar Facing burpees Liberty Teams of 2 25:00 AMRAP Partner 1: Bike or Row, max meters Partner 2: 2 rounds 10 Dumbbell Front Squats (light) 8 Up Downs This is a longer duration workout, so prepare for slower paces. Partners will switch on and off the bike/rower as partner 2 finishes their second round. Score is total meters. Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Metcon (Checkmark) EMOM 12 3 Shoulder to Overhead 3 Hang Power Cleans 3 Deadlifts 3 Pull UpsBuild in weight/pull up progression for workout. Workout Workout (Time) Pablo Picasso Freedom (RX+) 3 Rounds 10 Deadlift (225/155) 5 Bar Muscle Ups -rest 2:00- 2 Rounds 20 Hang Power Clean (135/95) 10 Chest to Bar Pull Ups -rest 2:00- 3 Rounds 20 Shoulder to Overhead (95/65) 10 Pull Ups Independence (RX) 3 Rounds 10 Deadlift (155/105) 3 Bar Muscle Ups -rest 2:00- 2 Rounds 20 Hang Power Clean (115/80) 8 Chest to Bar Pull Ups -rest 2:00- 3 Rounds 20 Shoulder to Overhead (75/55) 8 Pull Ups Liberty 3 Rounds 10 Dumbbell Deadlift (light) 5 Banded Strict Pull Ups -rest 2:00- 2 Rounds 15 Hang Dumbbell Power Clean (light) 10 Jumping Pull Ups -rest 2:00- 3 Rounds 10 Dumbbell Push Press (light) 10 Ring...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 8×3. Work up to a moderate to heavy set of 3. *Complete on a 2:00 Clock* Bench Press 8×3. Work up to a moderate to heavy set of 3. *Complete on a 2:00 Clock* Workout Workout (Time) Rembrandt Freedom (RX+) 5 Sets 12/10 Calorie Air Bike or 18/15 Calorie Row 10 Handstand Push Ups 100m Farmers Carry (70/55) Independence (RX) 5 Sets 10/8 Calorie Air Bike or 12/15 Calorie Row 7 Handstand Push Ups 100m Farmers Carry (55/35) Liberty 5 Sets 8/6 Calorie Air Bike or 8/10 Calorie Row 10 Push Ups 100m Farmers Carry (35/25) Target time each set: 2:00-2:30 Time cap each set: 3 minutes Overall workout time cap: 15 minutes The bike should be at a high intensity, the handstand push up/push up work broken in to manageable sets, and the farmers walk a chance for...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×5. Establish an 5 RM for the day. Aiming for moderate to heavy weight. 70-85% *Complete on a 2:15 Clock* Front Squat 7×5. Establish an 5 RM for the day. Aiming for moderate to heavy weight. 70-85% *Complete on a 2:15 Clock* Workout Workout (3 Rounds for time) Vincent van Gogh Freedom (RX+) 800m Run -at 8:00- 30/24 Calorie Row 30 Single Arm Alternating Devil Press (50/35) 30/24 Calorie Row -at 16:00- 800m Run Independence (RX) 600m Run -at 8:00- 24/20 Calorie Row 24 Single Arm Alternating Devil Press (35/25) 24/20 Calorie Row -at 16:00- 600m Run Liberty 400m Run -at 8:00- 20/16 Calorie Row 30 Alternating Dumbbell Clean and Jerks (light) 20/16 Calorie Row -at 16:00- 400m Run TARGET SCORE Target time each set: Run 1&2: 2:30-3:30 Workout: 6-7 minutes Time cap each set: Run 1&2: 5 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Reps. Score Total. *Complete on a 2:30 Clock* Split Stance DB Romanian Deadlift *Complete on a 2:30 Clock *Build to a moderate weight; stay the same or build across Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round. Split Stance DB Romanian Deadlift *Complete on a 2:30 Clock *Build to a moderate weight; stay the same or build across Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round.5×6/6 Workout Workout (AMRAP – Rounds and Reps) Michelangelo Freedom (RX+) 10 min AMRAP 20 GHD Sit Ups...Read more