CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength In The Hole Front Squat (5×1) * Change to pause front squat if unable to perform “in the hole.” Gymnastics Strict Weighted Chin up (5×2 @70%-80 of 1RM) * Rest as needed between sets * Workout Metcon (Time) “Friends in Low Places” Freedom (RX+)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (Time) “Echo Bike / Assault Bike Lactate Tolerance &...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Calories) “Open Arms” Freedom (RX+) 6 Sets Each AMRAP 2 Minutes 10 Bench Press (135/95) Max Calorie Row -Rest 2 minute between sets- Independence (RX) 6 Sets AMRAP 2 Minutes 10 Bench Press (95/65) Max Distance Calorie Row Rest 2 minute between sets Liberty...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Lovin’ , Touchin’, Squeezin’” Freedom (RX+) For time: 75 Power Cleans (135/95) *Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar Independence (RX) For time: 75 Power Cleans (115/80) Every 2 minutes complete 10 Toes to Bar Liberty (Scaled)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM ) Perform deficit deadlifts on a 2-inch riser Gymnastics Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU)) Workout Metcon (AMRAP – Rounds and Reps) “Only the Young” Individual Option: (RX+)...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM ) Perform deficit deadlifts on a 2-inch riser Gymnastics Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU)) Workout Metcon (AMRAP – Rounds and Reps) “Only the Young” Freedom...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height for 1...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height...Read More