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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Clean + Push Jerk (Weight) 3 Position Power Clean (High Hang, Above the Knee, Floor) + Push Jerk. Work up to 3 rounds at 60-65% of 1RM Clean. 8x(1+1+1+2) * Complete a set every 1:45 * Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesFreedom (RX) 3:00 AMRAP (5 sets) 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats -Rest 1:00 between sets- Independence 3:00 AMRAP (5 sets) 3 Power Cleans (115/80) 6 Push Ups 9 Air Squats -Rest 1:00 between sets- Liberty 3:00 AMRAP (5 sets) 3 Dumbbell Power Cleans (light) 6 Bar Push Ups 9 Air Squats -Rest 1:00 between sets- Target number of Rounds each set: 5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds...Read more