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 5x (10 Sec Standing at RPE10, 1 Min 50 Sec Seated at RPE4) *Rest 5 Min at RPE2...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “More Than A Memory” Freedom (RX+) 10 Rounds 2 Rope Climbs (15ft) 6 Strict Handstand Push Up (Or 12 Push-ups) 12 Dumbbell Power Cleans (2×50/35) Independence (RX) 10 Rounds 2 Rope Climbs (12ft) 6 Handstand Push Ups (or 12 Push-Ups) 12 Dumbbell Power...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “If Tomorrow Never Comes” Freedom (RX+) 3 rounds: 30 Toes to Bar 16 Overhead lunge (95/65) Independence (RX) 3 rounds: 25 Toes to Bar 16 Front Rack lunge (75/55) Liberty (Scaled) 3 rounds: 20 Hanging Knee Raises 16 Dumbbell lunge (moderate) Target time: 8-10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM ) Gymnastics Strict Deficit Handstand Push-ups (5 sets of 50% max reps) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Workout Metcon (Time) “Callin’ Baton Rouge” Freedom (RX+) Teams of 2 200/160...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Thunder Rolls” Freedom (RX+) 5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD’s (Or 20 V-ups) 20 Pull-ups Independence (RX) 5 sets: (Every 5:00) 16/14 Calorie Row 16 GHD’s (Or 16 V-ups) 16 Pull-ups Liberty (Scaled) 5 sets: (Every...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (5 sets of 1 @80-90% of 1RM ) Gymnastics Max Height Box Jump (Distance) Max Height Box Jump3 High Box Jumps x 5 sets *4-6″ below max height for 1 rep Workout Metcon (Distance) “The Dance” Freedom (RX+) 7 sets: 1:30 AMRAP 10 Deadlifts...Read More

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