CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Green Eggs and Ham” Freedom (RX+) Every 4 Minutes for 5 Rounds: 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) 6 Power Snatch (135/95) 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) Independence (RX) Every 4 Minutes for 5 Rounds: 10/8 Calorie...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Oh, the places you’ll go” Freedom (RX+) Every 6 Minutes for 5 Rounds 30/24 Calorie Row 20 GHD’s (Or 20 V-ups) 10 Burpees over rower Independence (RX) Every 6 Minutes for 5 Rounds 24/20 Calorie Row 16 V-Ups or 20 Sit Ups 8 Burpees...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Oh, the places you’ll go” Freedom (RX+) Every 6 Minutes for 5 Rounds 30/24 Calorie Row 20 GHD’s (Or 20 V-ups) 10 Burpee over rower *Rest 3:00 between sets* Independence (RX) Every 6 Minutes for 5 Rounds 24/20 Calorie Row 16 GHD’s...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 400m Run/1000m Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar – build) 2. Workout Prep 1 set: 5 Pull-ups 5 Thrusters 100m Run (workout pace) Workout Daniel (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 (Distance) “BikeErg Lactate Threshold” 3 Rounds 6x (30 Sec Standing at RPE7.5, 30 Sec Seated at RPE2) *Rest 6 Min at RPE2 between rounds. Total: 24 Min...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “City of Four Lakes” Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Assault Bike (8/10 Calorie Echo Bike) Max Snatch (105/155) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Assault Bike (8/10 Calorie Echo Bike) Max Snatch (75/115) Liberty (Scaled) Every...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 10 Toe Touches 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for distance) “Lake Monona” Freedom (RX+) 5 min AMRAP 40/32 Calorie Row Max Distance Dumbbell Farmers Carry (35/50) -@8:00- 5 min AMRAP 800M Run Max Distance Single- Arm Overhead Walk (35/50) -@16:00- 5 min AMRAP 40/32 Calorie Assault Bike or 34/26 Cal Echo...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “President James Madison” Freedom (RX+) 2 Rounds 50/40 Calorie Assault (Or 40/32 Calorie Echo) 40 Wall Balls (14/20) 30 GHD’s (Or 30 V-Ups) 20 Chest to Bars Independence (RX) 2 Rounds 40/32 Calorie Assault (Or 34/26 Calorie Echo) 35 Wall Balls (14/20) 25 GHD’s...Read More