CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pull Up Negatives 6×3 slow eccentrics. Aim for a 3-5 second count. Dumbbell Thruster 6×5. Slowly build up to a moderate weight *Complete on a 2:30 Clock Workout The Force Awakens (Time) Freedom (RX+) *21 – *15-*9 American Swings (53/35) Wallball Shots (20/14) *12 Burpees to start each round Independence (RX) *21 – *15-*9 Russian Swings (53/35) Wallball Shots (14/10) *10 Burpees to start each round Liberty *21 – *15-*9 Russian Swings (light) Wallball Shots (light) *8 Burpees to start each round Target time: Sub 9:00 Time cap: 12:00 Quicker workout today with higher intensity. For those newer our out of CrossFit for some time, the wallballs will catch up. GO LIGHT! Use the time between movements to catch your breath. Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Empire Strikes Back (Time) Freedom (RX’d) 75 Bench Press (135/85)* *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) -Rest 5:00- 75 Ring Rows *Every time you break, complete 10 Bench Dips (KG conv: 61/38 Bench, 22.5/15 DBs) Independence 75 Bench Press (115/75) Every time you break, complete 10 Bent Over Dumbbell Rows(35s/25s) -Rest 5:00- 75 Ring Rows Every time you break, complete 10 Bench Dips (KG conv: 52/34 Bench, 15/10 DBs) Liberty 50 Dumbbell Bench Press (light) Every time you break, complete 5 Bent Over Dumbbell Rows(light) -Rest 5:00- 50 Ring Rows Every time you break, complete 5 Bench Dips No Target Time. Just lift some weight, get a good pump and have fun. Strength/Accessory Posterior Leg Accessory (Checkmark) 10 Minute EMOM :40 of Rower Hamstring Curls, :20 rest :40 of Feet Elevated Glute Bridges, :20 rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Single Leg Split Stance RDL 6×6/6. Build up to a moderate weight. *Complete on a 2:30 Clock The Empire Strikes Back (AMRAP – Reps) Freedom (RX+) 6 Rounds for Max Reps :30 Max DB Power Cleans (35s/25s) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Independence (RX) 6 Rounds for Max Reps :30 Max DB Power Cleans (25s/15s) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Liberty 6 Rounds for Max Reps :30 Max DB Power Cleans (light) :30 Seconds Rest :30 Max Single Unders (Divide by 2) :30 Seconds Rest Workout Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Single Leg Split Stance RDL 6×6/6. Build up to a moderate weight. *Complete on a 2:00 Clock The Empire Strikes Back (AMRAP – Reps) Freedom (RX+) 6 Rounds for Max Reps :30 Max Power Cleans (95/65) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Independence (RX) 6 Rounds for Max Reps :30 Max DB Power Cleans (25s/15s) :30 Seconds Rest :30 Max Double Unders :30 Seconds Rest Liberty 6 Rounds for Max Reps :30 Max DB Power Cleans (light) :30 Seconds Rest :30 Max Single Unders (Divide by 2) :30 Seconds Rest Workout Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Workout The Force Awakens (Time) Freedom (RX’d) 21-15-9 Hang Power Snatch (95/65) Box Jump Overs (24/20) Handstand Push Ups (KG conv: 43/29) Independence 21-15-9 Hang Power Snatch (75/55) Box Jump Overs (20/16) 15-12-9 Handstand Push Ups (KG conv: 34/25) Liberty 21-15-9 Hang Alternating Dumbbell Snatch (light) Box Step Ups (20/16) Dumbbell Push Press (light) Target time: Sub 9:00 Time cap: 12:00 Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more