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

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2...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 (2 Rounds for distance) “BikeErg Lactate Threshold” 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 37...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Tiger Shark (Time) Freedom (RX+) Buy In: 1000m Row 5 rounds 21 Dumbbell Shoulder to Overhead (35s/25s) 15 Deadlifts (185/125) 9 Box Jump Overs (30/24) Cash Out: 1000m Row Independence Buy In: 800m Row 5 rounds 21 Dumbbell Shoulder to Overhead (25s/15s) 15 Deadlifts (155/105)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Bull Shark (5 Rounds for reps) Freedom (RX+) 5 sets: 2:00 Amrap 2 Rope Climbs (Or 8 Burpee Pull-ups) 4 Wall Walks Max effort Push-ups rest 1 minute between rounds Independence (RX) 5 sets: 2:00 Amrap 1 Rope Climbs (Or 5 Burpee Pull-ups) 3 Wall Walks...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (Heavy Single in 10-12 min) Gymnastics Strict Handstand Push up (Max Reps) Workout Zebra Shark (5 Rounds for time) Freedom (RX’d) 5 sets (1:1) 20/15 Calorie Bike Erg 15 GHD’s (Or 15 V-ups) 100ft Farmer Carry (100s/70s) Independence 5 sets (1:1) 16/14 Calorie Bike Erg...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Hammerhead Shark (4 Rounds for reps) Freedom (RX+) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Independence (RX) Teams of 2 3:00 Amrap (4...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Hammerhead Shark (4 Rounds for reps) Freedom (RX+) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Independence (RX) Teams of 2 3:00...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (Heavy Single) Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Workout Great White Shark (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single...Read More