CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring OR Toes to Bar Liberty 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 9-11 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Lactate Threshold 3 Sets 1 Min Standing, High Damper at RPE5 (or 55 RPM) 30 Sec at RPE1-2 (Any RPM) *No rest between sets. 3 Sets 2 Min Standing, High Damper at RPE7 (or 60 RPM) 1 Min Seated, Low Damper at RPE5 (or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Asteroids Freedom (RX+) Teams of 2 110-90-70-50-30 Calorie Row 5-4-3-2-1 Sled Push (3×45/2×45) 200-200-200-200-200m Farmers Carry (50s/35s) *Female Calories (80-64-48-32-16) Independence (RX) Teams of 2 100-80-60-40-20 Calorie Row 5-4-3-2-1 Sled Push (3×45/2×45) 200-200-200-200-200m Farmers Carry (35s/25s) * Female Calories (80-64-48-32-16) Liberty Teams of 2 50-40-30-20-10 Calorie Row 100-80-60-40-20m Sled Push (2×45/1×45) 200-200-200-200-200m Farmers Carry (moderate) * Female Calories (40-32-24-16-8) Target time: 26-29 minutes Time cap: 36 minutes Alternate as needed for all movements. Choose a partner where you can share one set of each piece of equipment. Either same abilities or one partner scales to the other. Slow and steady pace. Option 1: Gymnastics Skill Work Toes to Bar: Week 3 Day 2 (Checkmark) Toes to Bar: Week 3 Day 2 Take turns with a partner and rotate to the next station when complete. Station 1: Advanced: Accumulate 100...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Front Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Workout Half Holleyman (Time) Holleyman Freedom (RX+) 15 rounds 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) Independence (RX) 15 rounds 5 Wall Balls (14/10) 3 Handstand Push-ups 1 Power Clean (185/125) Liberty 15 rounds 5 Wall Balls Thrusters (light) 3 Pike Push-ups 2 Dumbbell Power Cleans (light) Target time: 8-12 minutes Time cap: 14 minutes Move with intention. Don’t come out hot. This workout will hit hard rounds 10-15, use the transitions as a chance to recover. The cleans are and should be heavy. Execute with purpose. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Shoulder Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) Frogger Freedom (RX+) 15:00 AMRAP 200m Run 10/8 Calorie Bike 10 Wall Ball Sit Ups (20/14) Independence (RX) 15:00 AMRAP 200m Run 8/7 Calorie Bike 10 Wall Ball Sit ups (14/10) Liberty 15:00 AMRAP 200m Run 7/6 Calorie 10 Sit ups Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Moderate intensity throughout. Start off conservative and hold the pace throughout. Don’t come out the gates hot with the run and bike. Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Toes to Bar:  Week 3, Day 1 (Checkmark) Toes to Bar: Week 3, Day 1 Advanced: 5 sets paired with the deadlift warm up rounds 5 Kip to Chair Position 5 Strict Toes to Bar Intermediate: 5 sets paired with the deadlift warm up rounds 5 Kip to Chair Position 5 Strict Knee Raise + Extension Beginner: 5 sets paired with the deadlift warm up rounds 5 Kip Swings + Knees up 5-8 Strict Hanging Knee Raise Alternative Option: 5 sets (10:00) 10 V-Ups Deadlift 7×3, Last 2 Sets at 75% *Complete on a 2:00 clock* Workout Workout (Time) Mario Bros Freedom (RX+) 100m DB Front Rack Carry (50s/35s) -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into- 100m DB Front Rack Carry (50s/35s) Independence (RX) 100m DB Front Rack Carry (35s/25s) -into- 5 Rounds 10...Read more