CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Front Squat (5-4-3-2-2-1-1-1) Back Squat (5-4-3-2-2-1-1-1) Workout Metcon (Time) “LION” Freedom (RX+) 100/80 Calorie Assault Bike (90/70 Calorie Echo Bike) or 1600m Run -Rest 3:00- 6 sets 10/8 Calorie Assault Bike (9/7 Calorie Echo Bike) or 100m Run -Rest 1:1 between sets Independence (RX) 80/65 Calorie...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Really Are” Freedom (RX+) 8 Rounds 100m Sprint 3 Power Cleans (185/125) *Rest 1 Minute Between Rounds* Independence (RX) 8 Rounds 100m Sprint 3 Power Cleans (155/105) Liberty 8 Rounds 250m Bike 3 Power Cleans Target time each set: 50-70 seconds Time cap...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (10×1) Workout Metcon (Time) “Water is Wild” Freedom (RX+) 4 rounds 25 Box Step Ups (24’’/20’’) 20 Toes to Bar 15 Front Squats (95/65) Independence (RX) 4 rounds 25 Box Step ups (24’’/20’’) 20 Knees to Elbows (Or 15 Toes to Bar) 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “What I See” Freedom (RX+) 27-21-15-9 Calorie Row Devil’s Press (35s/20s) *Women’s Calories: 22-16-12-8* Independence (RX) 22-16-12-8 Calorie Row Devil’s Press (25s/15s) Liberty 21-15-9-6 Calorie Row Double Dumbbell Clean and Press (light) Target time: 13-15 minutes Time cap: 18 minutes Pace the early rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Strength Squat Snatch 1RM Squat Snatch 10×1 *on a 1:30 Clock* WOD Metcon (Time) “Might Get Loud” Freedom (RX+) 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) Independence (RX) 80 Double Unders 40...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” 10 Sets 200m at RPE7 400m at RPE2-3 *No Rest between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Active Recovery Day 5 Minutes Walk 4 Rounds 2:00 Jog 2:00 Walk 5 Minute Cool Down Scoring:  Meters Warm-up Bonus Workout Warm-up Warm-up (No Measure) 3 Rounds: :30 Alternating Calf Stretch 5 Inchworm with Push-up 10 Sit-ups 5 Burpees Demo Videos Alternating Calf Stretch Inchworm to Pushup...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard () Warm-up (No Measure) 5:00 Clock :30 Line Hops or Single Unders 5 Inchworms with Push Up 5 Chair Dips 5 Crush Grip Dumbbell Floor Press (if doing minimal) Perform 5 Double Dumbbell Floor Press before starting workout. Demo Videos Line Hops Single Unders Inchworm to Pushup...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Overhead Squat (3×1 @ 90% of 1RM Snatch) Workout Metcon (AMRAP – Rounds and Reps) “Key Lime Pie”...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) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 Sec...Read More