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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Clean + Push Jerk (Weight) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk. Last 5 Sets at 75% of 1RM Clean 10x(1+1+1+1) Workout Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups “Helen” Freedom (RX) 3 Rounds 400m Run 21 Kettlebell Swings (53/35) 12 Pull Ups Independence 3 Rounds 400m Run 21 Kettlebell Swings (35/25) 12 Pull Ups Liberty 3 Rounds 300m Run 21 Russian Kettlebell Swings (light) 12 Jumping Pull Ups Target time: 8-10 minutes Time cap: 12 minutes Hold a steady pace for the first two rounds and go for broke on round 3. This gets grippy, so make sure your hands are dry before you get on to the pull up bar. This is old school CrossFit. If you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Power Snatch + Overhead Squat (Weight) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat. Last 5 Sets at 70% of 1RM Snatch 10x(1+1+1+1) Workout Workout (Time) Affiliate Version of “Ski-Bag” Freedom (RX+) 30/24 Calorie Row or 300m Run 30 Back Squats (135/95) 20/16 Calorie Row or 200m Run 20 Back Squats (135/95) Independence (RX) 24/20 Calorie Row or 250m Run 30 Back Squats (95/65) 16/12 Calorie Row or 150m Run 20 Back Squats (95/65) Liberty 20/16 Calorie Row or 200m Run 30 Dumbbell Front Squats (light) 10/8 Calorie Row or 100m Run 20 Dumbbell Front Squats (light) Target time: 5:30 – 6:30 Time cap: 10 minutes Push the row/run, but settle in for the squats. Break it up to save your legs/back, but keep transitions between sets fast. Mobility Mobility...Read more