CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Build to Heavier Double) On a 2:00 Clock Front Squat (7×2, Build to Heavier Double) On a 2:00 Clock Workout Metcon (Time) “Jackie Pro” Freedom (RX+) 1000m Row 50 Thrusters (95/65) 30 Bar Muscle Ups (Or 60 Chest to Bar) Independence (RX) 1000m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for reps) “Cardio Dozen” Freedom (RX+) Teams of 2 12 min AMRAP 2000m Run (alt 100s or 200s) Max GHD’s (Or V-Ups) -1 min rest- 12 min AMRAP 5000/4000m Bike Max Burpee Box Jump Overs (24/20) Independence (RX) Teams of 2 12...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5×1) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Strength Push Jerk (3 Push Jerk x 3 sets (@75% of 1RM Clean...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) “Shuttle to Overhead” Freedom (RX+): From 0:00-2:00 (2 minutes) Run 200m Max shoulder to overhead (185/125) -Rest 1 min- From 3:00-6:00 (3 minutes) Run 400m Max shoulder to overhead (185/125) -Rest 2 mins- From 8:00-12:00 (4 minutes) Run 600m Max shoulder to...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3-Position Power Snatch 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets * Complete a set every 1:30 * Overhead Squat (3 Overhead Squat x 3 sets (@75% of 1RM Snatch)) Workout Karen (Time)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Sets 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1 Min at RPE6 1 Min...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Cheese Pizza” Freedom (RX+) AMRAP 10 x2 sets: 100m Run Each 12 Bench Press (135/95) 20 Toes to Bar 20 Dumbbell Box Step Ups (50/35) (20in box) -Rest 5:00 between AMRAPs- Independence AMRAP 10 x2 sets: 100m Run Each...Read More
CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of...Read More
CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here NOTES...Read More
