CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Front Squat 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (AMRAP – Reps) Brand and Andy Freedom (RX+) 5 Sets 1:30 AMRAP 6 Overhead Squats (135/95) 10 Box Jumps (30/24) -then- Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups -rest 1:30 between rounds- Kipping Chest to Bar = 1 rep Bar Muscle Ups = 3 reps Ring Muscle Ups = 4 reps Independence (RX) 5 Rounds 1:30 AMRAP 6 Overhead Squats (115/80) 10 Box Jumps (24/20) -then- Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups -rest 1:30 between rounds- Liberty 5 Rounds 1:30 AMRAP 6 Front Squats (light) 10 Box Step Ups (24/20) -then- Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up -rest 1:30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Bench Press 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (Time) “Man, you smell like Phys. Ed” Freedom (RX+) 5-4-3-2-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (70/53) Calorie Row (Women Calories: 20-16-12-8-4 or 200m Run) Independence (RX) 4-3-2-1-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (53/35) 20-16-12-8-4 Calorie Row (Women Calories: 16-12-10-6-4 or 150m Run) Liberty 5-4-3-2-1 Inch Worms 15-12-9-6-3 Russian Kettlebell Swings (light) Calorie Row (Women Calories: 11-9-7-5-3 or 100m Run) Target time: 12-14 minutes Time cap: 16 minutes Use your legs as much as you can for swings and rowing, you’ll want fresh shoulders heading to the wall. Take it easy through the first 2 Rounds. Once you get in to the round of 3 wall walks, send it on. Mobility Mobility (No Measure)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 85% *Complete on a 2:00 Clock*) Workout Workout (Time) Mikey, Data, Mouth, and Chunk Freedom (RX+) 6 Sets 5 Burpee Dumbbell Deadlifts (2×50/35) 10 Dumbbell Shoulder to Overhead (2×50/35) 30 Crossover Single Unders (OR 45 Double Unders) -rest 1:00 between sets- Independence (RX) 6 Sets 5 Burpee Dumbbell Deadlifts (2×35/25) 10 Dumbbell Shoulder to Overhead (2×35/25) 25 Crossover Single Unders (OR 35 Double Unders) -rest 1:00 between sets- Liberty 6 Sets 5 Up DownDumbbell Deadlifts (light) 10 Dumbbell Push Press (light) 30 Single Unders -rest 1:00 between sets- Target time per set: 1:15-1:30 Time cap per set: 2 min Weight for burpees and shoulder to overhead should be unbroken each round. Shake it out and settle your breathing/nerves moving in to the jump rope. Skills and Drills Toes to Bar:  Week 4, Day 1 (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk 9 sets: 1 Power Clean + 1 Push Jerk. Last 4 at 70% of 1RM Clean & Jerk) * Complete a set every 1:45 * Workout Workout (3 Rounds for calories) “Goonies Never Say Die!” Freedom (RX+) 3 sets 3:30 AMRAP 400m Run/Row Max Calorie Bike in remaining time *Rest 1:30 between sets* Independence (RX) 3 sets 3:30 AMRAP 350m Run/Row Max Calorie Bike in remaining time Rest 1:30 between sets Liberty 3 sets 3:30 AMRAP 300m Run/Row Max Calorie Bike in remaining time Rest 1:30 between sets Target number of Calories each set: 25+/18+ Calories Minimum number of Calories before scaling: 18/12 Calories Moderate, consistent pace on the run. The goal is to finish under the 2:00 mark. Heart rate is going to spike up hard as the workout progresses, don’t blow yourself out on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch + Overhead Squat 8 sets: 1 Squat Snatch + 1 Overhead Squat, Last 4 at 75% of 1RM Snatch) * Complete a set every 1:45 * Workout Workout (AMRAP – Rounds and Reps) The Goonies Freedom (RX+) 15:00 AMRAP 10 Single Dumbbell Box Step Ups (50/35) (20) 20 V-Ups 16 Single Dumbbell Lunge (50/35) Independence (RX) 15:00 AMRAP 10 Single Dumbbell Box Step Ups (35/25) (20) 20 V-Ups 16 Single Dumbbell Lunge (35/25) Liberty 15:00 AMRAP 10 Single Dumbbell Box Step Ups (light) (20/16) 20 Sit Ups 16 Lunge Target number of Rounds: 6+ Rounds (2:30 pace) Minimum number of Rounds before scaling: 4 Rounds (3:45 pace) This is a leg and gut punisher, do your best to establish a stable and steady pace in round 1. Avoid the temptation to full send the first two rounds. Ease in and...Read more