CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch 10 sets: 1 Power Snatch (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Snatch 10 sets: 1 Squat Snatch (start light and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Workout (2 Rounds for time) Affiliate Version of “Intervals” Freedom (RX+) 2 sets: 21 Box Jump Overs (24/20) 15/12 Calorie Row or 150m Run 9 Burpee Box Get Overs (30/24) 21 Box Jump Overs (24/20) 15/12 Calorie Row or 150m Run 9 Burpee Box Get Overs (30/24) -rest until 10:00, perform second set reversed- Independence (RX) 2 sets: 21 Box Jump/Step Overs (24/20) 12/10 Calorie Row or 125m Run 9 Burpee Box Get Overs (24/20) 21 Box Jump/Step Overs (24/20) 12/10 Calorie Row or 125m Run 9 Burpee Box Get Overs (24/20) -rest until 10:00, perform second...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Front Squat 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here “Nate” Freedom (RX) 20 min AMRAP 2 Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Independence 20 min AMRAP 2 Bar Muscle Ups (Or 6 Chest to Bars) 4 Handstand Push ups 8 Kettlebell Swings (53/35) Liberty 20 min AMRAP 2 Jumping Pull Ups 4 Hand Release Push Ups 8 Russian Kettlebell Swings (moderate) Target number of Rounds: 14+ Rounds Minimum number of Rounds before scaling: 10 rounds This...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Swole-Sesh Freedom (RX+) Teams of 2 50-40-30-20-10 Calorie Row Bench Press (135/95) *Womens Calories: 40-32-24-16-8 300m Farmers Walk between rounds (50/35) *One athlete works at a time, split reps as desired. Independence (RX) Teams of 2 50-40-30-20-10 Calorie Row Bench Press (95/65) 250m Farmers Walk between rounds (35/25) Liberty Teams of 2 30-25-20-15-10 Calorie Row Dumbbell Bench Press (light) 200m Farmers Walk between rounds (light) Target time: 24-27 minutes Time cap: 32 minutes Alternate press for bench press if you benched the day prior. Pony up with your partner and settle in for the long haul! Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×3, Last 2 Sets at 90% *Complete on a 2:00 clock* Shoulder Press 8×3, Last 2 Sets at 90% *Complete on a 2:00 clock* Workout Workout (Time) Affiliate Version of “Pig Chipper” Freedom (RX+) For time 5 Power Cleans (205/135) 15 Chest to bar Pull Ups 25 Toes to Bar 50 Wall Balls (20/14) 25 Toes to Bar 15 Chest to bar Pull Ups 5 Power Cleans (205/135) Independence (RX) For time 5 Power Cleans (185/125) 15 Pull Ups 20 Toes to Bar 50 Wall Balls (14/10) 20 Toes to Bar 15 Pull Ups 5 Power Cleans (185/125) Liberty For time 5 Power Cleans (light) 10 Jumping Pull Ups 15 Hanging Knee Raises 30 Wall Ball Thrusters (light) 15 Hanging Knee Raises 10 Jumping Pull Ups 5 Power Cleans (light) Target time: sub 12 minutes Time cap: 15 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 2 Sets at 90% *Complete on a 2:00 clock* Front Squat 8×3, Last 2 Sets at 90% *Complete on a 2:00 clock* Workout Workout (AMRAP – Rounds and Reps) Affiliate Version of “Bike/5k” Freedom (RX+) Teams of 2 20:00 AMRAP 200/160 Calorie Bike 3200m Run ** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. ** Independence (RX) Teams of 2 20:00 AMRAP 160/130 Calorie Bike 2400m Run Liberty Teams of 2 20:00 AMRAP 100/80 Calorie Bike 1600m Run Target number of Rounds: 1 round Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run) Figure out pacing with your partner where you can maximize power output, while minimizing rest. If you can’t run, sub out a row 1:1. For sustainability you should be looking...Read more