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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Pause Squat 2 Pause Front Squats x 5 sets @75% of 1RM * Pause for 2 seconds at bottom * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×3 @ 60-70% of 1RM) Workout Metcon (Time) “Don’t Stop Believin’” Freedom (RX+) 7...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 (3 Rounds for time) “Echo Bike / Assault Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (10 Rounds for time) “Grand Finale” Freedom (RX’d) Every 2:00 (10 sets) 200/175m Row 50 Double Unders Independence Every 2:00 (10 sets) 175/150m Row 35 Double Unders Liberty Every 2:00 (10 sets) 150/125m Row 50 Single Unders Target time each set: 1:10 – 1:20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Bottle Rocket” Freedom (RX+) For time: 30 Toes to Bar 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 30 Toes...Read More